20100129 – 05h30 – Timed sets within a timed set

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JM & WarmUp (100club + 160club) Now some long sets. The plan is to go as long as you can on each particular move.If you make it to 5mins on any exercise, STOP – that’ll do – well done!.Sw2h, Br, SwL, Br, SwR, Br, SwAlt, Br, CL, Br, CR, Br, PpL, Br, PpR, Br. We made the 5min mark on most of them. Exceptions (in my case) were 1-handed swings – I got arm pump and chickened out at about 3m40s on both sets – we will work on this HRmax=153bpm, 784kcal

20100128 – 05h30 – chaos

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JM & Warmup A circuit. work 3mins, rest 1. Deep Box Squats, Box stepups (high box=lower weights, mid box=higher weights), pistols, kettlebell-helicopters, pullups, bear-walks, swings, cleans, presses, snatches, windmills, TGU’s, crucifix snatches, ring-dips. We also tried a few new things, like the 4KB pushup, one arm ring-dips, jumping pistols (OK, these are currently feeble, but a work in progress!). The swing-squat got modified to become a squat-snatch, and then JW made it even worse by doing a machine-gun version (video’s will be posted soon)

20100127 – 18h45 – worst of 3 + jumping balls

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JM & WarmUp (100club-12kg) Worst of 3 sets. Do Fastest-100 snatches… 3 times in a row. Your worst score is the one that gets counted, so aim for consistency.2m47s, 2m45s, 2m43s Kick up to a heavier weight (eg 28kg). Short burst rounds… 30s Feet on the ball, 30s Pp/OAJ (L), 30s Feet on the ball, 30s Pp/OAJ (R)1) Jumping bridge2) Walking bridge3) Strict bridge4) L/R bridge5) 1 foot only bridge6) 1 foot walking bridge Weighted pullups – 1 rep per KB8,10,12,16,20,24,28,32,36,40,44,48 HRmax=169bpm, 727kcal