20120424 – 05h30 – singles & doubles EDT
JM + WarmUp (160 club) OAJ (10L+10R)Snatch (10L+10R)C+Pp/J (10L+10R)J2 x10 Increase weight and repeat. When you can’t go heavier, descend the pyramid
20120423 – 05h30 – skip to the doubles
JM + WarmUp (160 club) C+Pp/J-L (as many as you can)Skipping (as long as you can)C+Pp/J-R (as many as you can)Skipping (as long as you can)J2 (as many as you can)Skipping (as long as you can) increase weight and repeat
20120421 – 07h00 – singles & triple doubles
JM + WarmUp (160 club) SwL x16, SwR x16, Sw2 x10, C2 x10, J2 x10 CL x16, CR x16, Sw2 x10, C2 x10, J2 x10 Pp/J-L x16, Pp/J-R x16, Sw2 x10, C2 x10, J2 x10 SnL x16, SnR x16, Sw2 x10, C2 x10, J2 x10 C+Pp/J-L x16, C+Pp/J-R x16, Sw2 x10, C2 x10, J2 x10 SwL x20, SwR x20, Sw2 x10, C2 x10, J2 x10 CL x20, CR x20, Sw2 x10, C2 x10, J2 x10 Pp/J-L x20, Pp/J-R x20, Sw2 x10, C2 x10, J2 x10 SnL x20, SnR x20, Sw2 x10, C2 x10, J2 x10 C+Pp/J-L x20, C+Pp/J-R x20,
20120420 – 05h30 – butt, butt, butt…all girls
JM + WarmUp (160 club) Lunges 40m forwards, Lunges 40m backwards, 160clubDragonLunges 40m forwards, DragonLunges 40m backwards, 160clubSteveCotter-OH-Lunges 40m forwards, SteveCotter-OH-Lunges 40m backwards, 160clubSteveCotter-OH-Lunge+ScissorJump 40m forwards, SteveCotter-OH-Lunge+ScissorJump 40m backwards, 160club
20120419 – 05h30 – Hang Man snatch-box
JM + WarmUp (160 club) Boxing 90sSnatches L 90sSnatches R 90sDeadHang 90srest 40s repeat 8 roundsweight range (on each round): 20,20,20,20,22,22,24,28