20091031 – 07h00 – Horrorshow

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JM

100club…200club…100club…100club – a nice long, light warmup using the 12kg.

Grab 2 KB’s, say 16kg & 20kg.

Same pattern as the 100club. SW(2H),SW(L),SW(R),SW(Alt),C(L),C(R),C(R),P/PP(L),P/PP(R),SN(L),SN(R) but we play with weight/volume.

on each exercise do 30 reps with the lighter KB, and then 20 with the heavier one. Well, that’s all but the last sets os SN – where you do all 50 with the heavier one – and go as fast as you can on those. (Effectively a fastest 100xSN with one hand change). We managed a 3m10s which is a very cool pace (almost 32reps/min).

Increase the weights to 36kg.
SW(2H) x10,SW(L) x10,SW(R) x10
SW(2H) x9,SW(L) x9,SW(R) x9
SW(2H) x8,SW(L) x8,SW(R) x8
SW(2H) x7,SW(L) x7,SW(R) x7
SW(2H) x6,SW(L) x6,SW(R) x6
SW(2H) x5,SW(L) x5,SW(R) x5

Increase to 40kg. SW(2H) x10,BWSQx10,bridge 30s. 5 sets.

Increase to 48kg. SW(2H) x25,BWSQx25,walking bridge 4mins.