20090910 – 05h30 – Light/Heavy

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JM & WarmUp

2xKB – 1 lighter than the other (eg 16/20kg).The light one (this time) is for SN, and the heavier is for SW.

10xSW(L) within 30s…rest till the 30s mark…repeat (R)

10xSN(L) within 30s…rest till the 30s mark…repeat (R)

Do this for 10mins.

Now repeat and switch the weights around (you can reduce to 9 reps if you have to). So SW(light), SN(heavy) – 10mins

Increase weights, revert to SN(light), SW(heavy) – 10mins.

Switch & repeat – 10mins

Now the final one… go even heavier (eg 40kg & 24kg). Sequence is now 10x SW(2H) heavy, 10x C(L) light, 10x C(R) light. Each within the 30s as before. Bonus rest 30s after the C(R). Repeat for 8mins.