20091010 – 07h00 – 100clubs
JM & WarmUp
We all know the 100club. 10 of each of SW(2H),SW(L),SW(R),SW(Alt),C(L),C(R),P/PP(L),P/PP(R),SN(L),SN(R)=100moves
The plan is simple. 100club…up a weight…repeat till u can’t anymore
100club 12kg, 100club 16kg, 100club 20kg, 100club 24kg, 100club 28kg, 100club 32kg
The last one we go as heavy as possible and do only the SW’s portion.10 of each of SW(2H),SW(L),SW(R),SW(Alt). 48kg
Pair up with a partner. guys generally get a 24kg or 28kg, girls get a 12 or 16kg.
1st partner does SW(2H) for 1 minute. 2nd partner does the same…aiming to match or beat the score. repeat twice.
Same thing again…but this time the objective is to go as slowly as possible. The only way to slow down a swing is to go higher at the top, and deeper at the bottom.
1st partner does as few as possible in 1 minute. 2nd partner tries to get even less. repeat twice
Now SW(L) – keep going till you can’t anymore (grip failure is typical). Partner tries to match or beat. Same on (R).
100x BWSQ
Bridge 17mins to finish