20090618 – 18h45 – phat rolls

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JM & WarmUp

Short timed sets.SW,C,P/PP,SN 1min on each

 

Some Spetsnaz rolls (SZR) to get into the groove. A few 1 legged Spetsnaz rolls (1L-SZR) as a drill to work towards pistols (but no pistols today)

 

Spetsnaz rolls (SZR) & snatches…

1xSN(L),1xSZR,1xSN(R)

2xSN(L),1xSZR,2xSN(R)

3xSN(L),1xSZR,3xSN(R)

…

10xSN(L),1xSZR,10xSN(R)

 

The 24-32 SN-SW drill in short sets of 10reps on each.

Finish with a slight variation of this – SN-32kg, SW-24kg(but only use 3 fingers) – 10 reps of each on each hand

 

Strict bridge 4mins