20100208 – 18h45 – Rank III & Swings
JM & Warmup Rank III snatch test for some of the Instructor candidates Sw2h: 10, 11, 12, 13, 14, 15, 20, 30, 40, 50, 100 HRmax=xxx, yyy kcal
20100212 – 05h30 – Kettlebox
Kettlebox variation2m work (1m L/1m R), 30s restHRmax=xxx, yyy kcal
20100227 – 07h00 – VO-max-outs
JM & WarmUp (100club) SqBw 10, Sw2h 10, SqBw 10, Sw2h 20, SqBw 10, Sw2h 30, SqBw 10, Sw2h 40, SqBw 10, Sw2h 10VO2max snatches – the standard version – 4mins Now we’re gonna bump it up. Instead of the resting 15s, we’ll add in some twists.Standard is work/rest. We’ll do Sprint/Cruise instead. The “cruise” is the active rest phase. Later, we’ll use 2 sizes of KB (Heavy/Light) Set 1: VO2SquatMax. (SqBw + Sn). The Idea is to sprint the one, cruise the other…then swap them arounda) Snatches(16kg/Sprint) + SqBw(Cruise). 4 sets of 4mins with a 15s rest between
20100225 – 18h45 – Deadlift Circle of Friends
JM & WarmUp The Deadlift Circle of Friends2xKB from 8-48kg. do 5 reps D/L on each – 3 roundsChange to a Sumo-D/L – 4 reps on each stationChange to a 1L-DL – 3 reps on each station. All the way around using L, then repeat R(I managed a PB 1RM of 56+64kg R) BrS 1min + 5 pullups(3 for ladies) -> repeat for total of 10mins While we were on the heavy stuff, we did some weighted bridges. Partner stands on your hips to make it really difficult (please – do NOT try this at home unless you know
20100225 – 05h30 – Deadlift Circle of Friends
JM & WarmUp Heavy Deadlifts, 1L DL’s & Sumo DL’sFinish with a 10min set of snatches HRmax=xxx, yyy kcal