20090519 – 05h30 – Core
JM only. No warmup.
medium(16kg) half TGU’s. 10(L), 10(R) – 3 sets (this is the bottom part, so up onto elbow & hand) with sets of 5xPullUps interlaced in the breaks.
2nd-half TGU’s – from the overhead lockout kneeling position to the standup 10(L), 10(R) – 2 set with sets of 5xPullUps interlaced in the breaks.
TGU’s – full. 10(L), 10(R) – 2 sets with sets of 5xPullUps interlaced in the breaks.
DBL KB GetUp situps x5 with sets of 5xPullUps interlaced in the breaks. 3x 1 arm Pullups on each side in the breaks.
Medium-Max SW circle. we used 5x24kg,2x32kg,2x40kg,2x48kg randomly placed in a circle.
5x2H-SW on each all the way around.
5xSW(L) on each all the way around.
5xSW(R) on each all the way around.
10 victims today so we do a bridge circle. One person gets a 1min turn on the suspended bridge while everyone else does strict bridge on the floor. 10mins in total.
For clarity…the suspended bridge…
Hang some ropes with handles off a bar so that they are just off the floor. Hook the handles onto your forearm right near the elbow. Now do a bridge so that your elbows are just off the floor, in the rope/handle slings. This adds some instability, so it’s a teeney bit harder.