20090807 – 05h30 – mixed technical

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JM & WarmUp

Some DBL work.

2 KB’s – lean on them and do a pushup, then renegade row each side, DBL-C,DBL-SQ – 10 reps

Standing row, DBL-C,SeeSaw – 10 reps

Abs using weights.

The Ab-thruster: hook one foot into a kettlebell, and rack one while you lie on your back. Do a situp, and as you are moving up, press the KB. (same idea as a thruster-SQ, but for abs instead of legs)

 

Spent some time working on grip changes for prograde KB’s

Snatches in sets of 10/hand…increasing weight as heavy as you can manage

JW made it up to the 40’s. If you don’t know anything about KB’s, doing snatches for reps with a 40kg is some SERIOUS work!

4min bridge to finish

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