20090915 – 18h45 – the 3 S’s
JM & WarmUp
Let’s focus on the 3 S’s – SN-SW-SQ
Start like the morning (but not quite such big numbers) 200xSN with 1 hand change 12kg.
Now we’ll do a mixture of BWSQ’s, SW, SN, P/PP etc
10xBWSQ, 10xP(L),10xBWSQ, 10xP(R)
10xBWSQ, 20xP(L),10xBWSQ, 20xP(R)
10xBWSQ, 30xP(L),10xBWSQ, 30xP(R)
10xBWSQ, 40xP(L),10xBWSQ, 40xP(R)
Now a modified 300. 50xBWSQ,50xSW(2H), 40xBWSQ,40xSW(2H), 30xBWSQ,30xSW(2H), 20xBWSQ,20xSW(2H), 10xBWSQ,10xSW(2H)
Now 2 weights (heavy & heavy+). SW(2H) x10, SW(L) x10, SW(R) x10 using the one…then repeat with the other.3 sets on each.
A short bridge to finish.
It’s here that our very own Andy Croly invented “the Croly”. Start out in a crucifix bridge. Now to make it more challenging…put your feet on a ball…still not satisfied, Andy suggests putting the supporting hand onto another ball. This a truly evil. The instability makes it a little challenging. I think many people will swear at “the Croly” in the coming weeks!. Awesome work Andy! thanks