20090822 – 07h00
JM & WarmUp
Timed sets light 12kg – 10mins (L), 10mins (R), plus some bonus sets…4min (L), 4min (R).
Grab yourself 3xKB’s…16,20,24kg
SW(2H) 16kg, rest15s ,SW(2H) 20kg, rest15s ,SW(2H) 24kg.
SW(2H) 16kg, rest15s ,SW(2H) 20kg, rest15s ,SW(2H) 24kg.
SW(2H) 16kg, SW(2H) 20kg, SW(2H) 24kg.
In other words…KB’s 30s (light), rest 15s, KB’s 30s (med), rest 15s, KB’s 30s (heavy) – 2 sets, then one without the rests
Repeat with SW(L), SW(R), then increase weights to say 20,24,28kg and do C(L), C(R), SN(L), SN(R)
To finish… SN(L), bridge (L), SN(R), bridge (R)