20091020 – 05h30 – 24’s

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JM & 100club

SW(2H) x24, 10 x BWSQ, bridge 1min, bridge(L) 30s, bridge(R) 30s

SW(L) x24, 10 x BWSQ, bridge 1min, bridge(L) 30s, bridge(R) 30s

SW(R) x24, 10 x BWSQ, bridge 1min, bridge(L) 30s, bridge(R) 30s

SW(Alt) x24, 10 x BWSQ, bridge 1min, bridge(L) 30s, bridge(R) 30s

C(L) x24, 10 x BWSQ, bridge 1min, bridge(L) 30s, bridge(R) 30s

C(R) x24, 10 x BWSQ, bridge 1min, bridge(L) 30s, bridge(R) 30s

P/PP(L) x24, 10 x BWSQ, bridge 1min, bridge(L) 30s, bridge(R) 30s

P/PP(R) x24, 10 x BWSQ, bridge 1min, bridge(L) 30s, bridge(R) 30s

 

SN(L) x24, 10 x BWSQ, bridge 1min, bridge(L) 30s, bridge(R) 30s

SN(R) x24, 10 x BWSQ, bridge 1min, bridge(L) 30s, bridge(R) 30s

 

Now we go for the new record on the walking bridge – a PR of 12min 30s (which also beats the previous best strict bridge record, so now we gotta work on that too)

 

Heavy swings now. Again using 24 reps which typically takes 40s, then rest for the remaining 20s of the minute

4sets on 24kg

3sets on 32kg

2 sets on 40kg