20091128 – 07h00 – split10 & supercircuit

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JM & WarmUp WarmUp10 forms the basis for this series.SW2h, SwL, SwR, SwA, CL, CR, PpL, PpR, SnL, SnR. Instead of a full minute of each, we reduce the 1min to 30s, and insert a filler. The filler is “themed” and changes on each 10min set. 1-2 mins rest between sets. 1) Go-Muscles. SW2h, SW2h, SwL, SW2h, SwR, SW2h, SwA, SW2h, CL, SW2h, CR, SW2h, PpL, SW2h, PpR, SW2h, SnL, SW2h, SnR, SW2h.2) Legs. SW2h, BWSQ, SwL, LungeFwdL, SwR, LungeFwdR, SwA, LungeBackL, CL, LungeBackR, CR, DragonLungeFwdL, PpL, DragonLungeFwdR, PpR, DragonLungeBackL, SnL, DragonLungeBackR, SnR, GobletSQ.3) Abs. SW2h, BrS, SwL, BrL,

20091127 – 05h30 – Split10

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JM & Warmup (100club & 200club) We’re gonna use the WarmUp10 as the basis for this series. SW(2H), SW(L), SW(R), SW(Alt), C(L), C(R), PP(L), PP(R), SN(L), SN(R). Instead of a full minute of each, we reduce the 1min to 30s, and insert a filler. The filler is “themed” and changes on each 10min set. 1-2 mins rest between sets. 1) Snatches. SW(2H), SN(L), SW(L), SN(R), SW(R), SN(L), SW(Alt), SN(R), C(L), SN(L), C(R), SN(R), PP(L), SN(L), PP(R), SN(R), SN(L), SN(L), SN(R), SN(R).2) Legs. SW(2H), BWSQ, SW(L), LungeFwdL, SW(R), LungeFwdR, SW(Alt), LungeBackL, C(L), LungeBackR, C(R), DragonLungeFwdL, PP(L), DragonLungeFwdR, PP(R), DragonLungeBackL, SN(L),

20091126 – 05h30 – TimedSets

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JM & Warmup (100club, then 200club) Now we are doing timed sets of 10 mins with 5mins rest between each. 1) Swings – 10mins no rest 2) BWSQ – 10mins 3) P/PP – 10mins 4) Bridge – 10mins

20091125 – 18h45 – Sprint Sets again

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JM & WarmUp No power at the gym, so we train by candlelight – its all very romantic Same workout as the morning – I didnt get to do it & everyone whined liked a bunch of girls, so I thought I better see how it feels to check if they were right. Geez dudes – stop being such babies – it wasnt so bad at all!! On the 3min sprint set of P/PP – made 42/43(90s), 47/48(2min), 50/52(3min) with the 20kg

20091125 – 05h30 – Sprint Sets & 3,2,1

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JM & Warmup (100club) A few more short sets to warm up, then the work begins. 1min SN(L) – work fast, count your score. repeat, but match or beat score. total of 3 sets per hand repeat with cleans Now a 3,2,1. BWSQ 3mins, rest 1min, BWSQ 2mins, rest 1min, BWSQ 1mins, rest 1min Welcome to hell!….. P/PP(L) for 90s as fast as u can. Same on (R) Do it again – but you have 2mins to reach at least the same score. Then again, but allow 3mins. Now some Swings. SW(2H) – 2mins, rest 30s,SW(2H) – 1mins, rest