20100304 – 18h45 – Animal Farm 2

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JM & WarmUp (xxx club) TGU’s(24kg) with bodyweight exercises. Choose from DuckWalks, BunnyHops, LizardWalks, DragonWalks, Bearwalks.Sequence… 2 TGU-L,2 TGU-R, 1 of the above “walks” from one side of the gym to the other. Repeat till you’ve done all 5 of the “walks” Now the Greek GetUp (GGU 2x20kg). Similar to the TGU, but have a 2nd kettlebell next to you. From the Kneeling position, you take the 2nd KB and stand up with one overhead, and the other in the “spare” hand.2 TGU-L,2 TGU-R, 1 of the above “walks” from one side of the gym to the other. Repeat

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20100304 – 05h30 – Animal Farm

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JM & WarmUp (100 club) TGU’s with bodyweight exercises. Choose from DuckWalks, BunnyHops, LizardWalks, DragonWalks, Bearwalks.Sequence… 1 TGU-L,1 TGU-R, 1 of the above “walks” from one side of the gym to the other2 TGU-L,2 TGU-R, another 1 of the above “walks” from one side of the gym to the other (you aren’t allowed to repeat)3 TGU-L,3 TGU-R, another 1 of the above “walks” from one side of the gym to the other4 TGU-L,4 TGU-R, another 1 of the above “walks” from one side of the gym to the other5 TGU-L,5 TGU-R, another 1 of the above “walks” from one

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20100303 – 18h45

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JM & 100club 2m/1m split using skipping as active rest. In the 2m kettlebell set, use the same hand for the whole duration.Repeat for each of the Basic 10 (Sw2h, SwL, SwR, SwA, CL, CR, PpL, PpR, SnL, SnR) Some bunny hops and Duckwalks BrS 2m, BrW 1m, BrL 30s, BrR 30s, BrS 1m A pushup-lock-hold at the bottom for 1mPpL 1m (24kg), PpR 1m (24kg), SqG(24kg) 2m HRMax=xxx, kcal=yyy

20100211 – 05h30 – 1001 Squats

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The night group asked for some legs – they (jokingly) suggested 1000 squats. OK!! I’m in (which means so are you!)10 x SqBw, brief rest20 x SqBw, brief rest30 x SqBw, brief rest40 x SqBw, brief rest, 10 DL (heavy – 48kg)50 x SqBw, brief rest, 10 DL (heavy – 48kg)100 x SqBw, brief rest, 10 DL (heavy – 48kg)150 x SqBw, brief rest, 10 DL (heavy – 48kg)200 x SqBw, brief rest, 10 DL (heavy – 48kg)250 x SqBw, brief rest, 20 DL (heavy – 48kg)100 x SqBw, brief rest, 30 DL (heavy – 48kg)51 In all, 1001

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