20091031 – 07h00 – Horrorshow

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JM 100club…200club…100club…100club – a nice long, light warmup using the 12kg. Grab 2 KB’s, say 16kg & 20kg. Same pattern as the 100club. SW(2H),SW(L),SW(R),SW(Alt),C(L),C(R),C(R),P/PP(L),P/PP(R),SN(L),SN(R) but we play with weight/volume. on each exercise do 30 reps with the lighter KB, and then 20 with the heavier one. Well, that’s all but the last sets os SN – where you do all 50 with the heavier one – and go as fast as you can on those. (Effectively a fastest 100xSN with one hand change). We managed a 3m10s which is a very cool pace (almost 32reps/min). Increase the weights to

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20091021 – 05h30 – Ladder

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JM & WarmUp 1x SW(L),C(L),P(L),SN(L),Windmill(L),TGU(L),GobletSQ.repeat sequence (R) Now 2 of each…then 3… etc, till 5 of each Getup Situps. 1xL, then 1xR…progressively heavier. 10 mins Heavy swings in sets of 10,10,10,9,9,9,8,8,8,7,7,7,6,6,7,8,9,10  

20091020 – 05h30 – 24’s

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JM & 100club SW(2H) x24, 10 x BWSQ, bridge 1min, bridge(L) 30s, bridge(R) 30s SW(L) x24, 10 x BWSQ, bridge 1min, bridge(L) 30s, bridge(R) 30s SW(R) x24, 10 x BWSQ, bridge 1min, bridge(L) 30s, bridge(R) 30s SW(Alt) x24, 10 x BWSQ, bridge 1min, bridge(L) 30s, bridge(R) 30s C(L) x24, 10 x BWSQ, bridge 1min, bridge(L) 30s, bridge(R) 30s C(R) x24, 10 x BWSQ, bridge 1min, bridge(L) 30s, bridge(R) 30s P/PP(L) x24, 10 x BWSQ, bridge 1min, bridge(L) 30s, bridge(R) 30s P/PP(R) x24, 10 x BWSQ, bridge 1min, bridge(L) 30s, bridge(R) 30s   SN(L) x24, 10 x BWSQ, bridge 1min,

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