20091119 – 05h30 – 300/450

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JM & WarmUp The 300 goes like this… 50xBWSQ, 10xSW(2H), 40xBWSQ, 20xSW(2H), 30xBWSQ, 30xSW(2H), 20xBWSQ, 40xSW(2H), 10xBWSQ, 50xSW(2H) We change out the SW(2H) and replace with SN(L) then SN(R) to get 50xBWSQ,10xSN(L),10xSN(R), 40xBWSQ,20xSN(L),20xSN(R), 30xBWSQ,30xSN(L),30xSN(R), 20xBWSQ,40xSN(L),40xSN(R), 10xBWSQ,50xSN(L),50xSN(R) After a short break we do the 300(proper) with heavier weights. Next time another variation: as the number of reps goes down, the weight goes up.  

20091118 – 05h30 – DL-Circle

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JM & WarmUp Randomly distribute KB’s in a circle (use medium-heavy) – 10 reps on each weight. Round 1: Sumo-DL (1KB,2 legs) Round 2: Std-DL (2KB,2 legs) Round 3: 1L-DL (1KB,1 leg(L)) Round 4: 1L-DL (1KB,1 leg(R)) Round 5: 1L-DBL-DL (2KB,1 leg) – because the weights are distributed randomly, the imbalance also forces the core to work nice and hard Bridge to finish

20091117 – 05h30 – CircleOfDoug

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JM & WarmUp – 200club Today seems like a good day to do something HARD. We do alternating sets of KB(anything u like) & “TheDoug (bridge with feet on the ball) for a minute. Round 1 – KB, TheDoug, KB, TheDoug =4min, rest 1min.total=30mins Round 2 – P/PP, TheDoug, P/PP, TheDoug but this time a) No resting between & b) walking bridge version – total=25mins Round 3 – short & sharp. Heavy. P/PP(L),TheDoug(jumping version),P/PP(R),TheDoug(jumping version) each for a minute. 2x4min rounds with 1min rest between rounds

20091116 – 18h45 – 5’s

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JM & WarmUp A repeat version of the morning workout, but using higher weights. timed set – running through the sequence (twice) of SW,C,P/PP,C&P/PP,SN for 1min each on each arm (total 10mins on each arm, 20min overall) timed set – running through the sequence (twice) of BWSQ, ForwardLunges(L), ForwardLunges(R), BackwardLunges(L), BackwardLunges(R) (total 10mins) timed set – bridge – running through the sequence of strict,L,R,walking,strict for a minute each (total 5min)

20091116 – 05h30 – 5’s

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JM & Warmup (250club) We’ll stay light and go for volume. Timed set – 5min per arm with 1min on each of SW,C,P/PP,C&P/PP,SN Timed set – 5min – 1min on each of BWSQ, ForwardLunge(L), ForwardLunge(R), BackwardLunge(L), BackwardLunge(R) Timed set – 5min – skip/ropejump Repeat but double everything… so Timed set – 10mins (2 of the 5min sets sequentially) on each arm Timed set – 11min – 2min on each of BWSQ, ForwardLunge(L), ForwardLunge(R), BackwardLunge(L), BackwardLunge(R), bonus 1min BWSQ Timed set – 5min – skip/ropejump Timed set – 5min – bridge – strict,L,R,strict