20090604 – 05h30 – Core Blimey
JM & WarmUp(quick & easy)
Core work.
Bear walks. 2x24kg, 2x32kg, 2x40kg, 2x48kg. About 25m on each.
Lizard walks. (Similar to Bear walk, but hips are lower and body quite straight) 2x24kg, 2x32kg, 2x40kg, 2x48kg. About 25m on each.
Dragon walks. (Add in a pushup each time you slide the KB forward) 2x24kg, 2x32kg, 2x40kg, 2x48kg. About 12m on each.
Renegade Rows. 4(L), 4(R) on 2x24kg, 2x32kg, 2x40kg, 2x48kg
Heavy DL’s. 3 reps on each if you can. If not, well, 1 or 2 will do it. 2×24,2×32,2×40,2×48,2x(48+8),2x(48+12),2x(48+16),2x(48+24),2x(48+32),2x(48+40)
In weight(kg), that’s: 48,64,80,96,112,120,128,144,160,176