20091010 – 07h00 – 100clubs

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JM & WarmUp We all know the 100club. 10 of each of SW(2H),SW(L),SW(R),SW(Alt),C(L),C(R),P/PP(L),P/PP(R),SN(L),SN(R)=100moves The plan is simple. 100club…up a weight…repeat till u can’t anymore 100club 12kg, 100club 16kg, 100club 20kg, 100club 24kg, 100club 28kg, 100club 32kg The last one we go as heavy as possible and do only the SW’s portion.10 of each of SW(2H),SW(L),SW(R),SW(Alt). 48kg   Pair up with a partner. guys generally get a 24kg or 28kg, girls get a 12 or 16kg. 1st partner does SW(2H) for 1 minute. 2nd partner does the same…aiming to match or beat the score. repeat twice. Same thing again…but this

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20091008 – 05h30 – 20’s

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JM & WarmUp light & heavy KB’s: 6/16 or 12/20 or 16/24 SN(L)x20 light, bridge 30s,SW(L) x20 heavy, bridge 30s. repeat 5 times on each side Some new weird core work design by Steve Castle. Awesome core drills based on instability! (at some stage I’ll get some photos etc). A few full contact twists thrown into the mix. GobletSQ x10,P/PP(L) x10,P/PP(R) x10 – 3 sets on 24kg, 2sets on 28kg, 1 set on 32kg. Walking bridge: we attempt to reach the 10min mark. we made it to 9. close, but no cigars  

20091007 – 05h30 – boxes

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JM & WarmUp 3 sizes/heights of box/bench. Hi,Med,Lo 3 sets of KB’s Heavy,Medium,Light (2×24,2×16,2×12 for guys – 2×16,2×12,2×8 for gals) Pair them up Lo+Heavy, Med+Medium, Hi+Light Then 2 other sets of KB’s (2×32 & 2×40 for guys – 2×24 & 2×28 for gals) One more station with a 16kg for guys and an 8kg for gals   Work 1min at a station doing step-ups holding both KB’s  on the benches/boxes, DL’s on the floor based KB pairs, and Windmills on the singles. Work 3…rest one. Keep rotating   Part 2: DBL-KB SQ x10,pullups x 5(guys) or x3(gals) – repeat

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