20091006 – 05h30 – A pressing engagement

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JM & WarmUp10 Moderate size KB – say 16kg. Timed set of P/PP. 4min(L),4min(R),3min(L),3min(R),2min(L),2min(R),1min(L),1min(R) = total 20mins Up a weight. P/PP – 30s work, 30s rest – as fast as you can 3sets(L), 3sets(R) Repeat with 45s work, 45s rest – 2 sets each side Repeat 60s work, 60s rest – 1 set each side   SW(2H) 32kg. Start with 10 reps….wait till the minute finishes…then 11…wait till the minute finishes…keep going till you can’t. The guys made it to 25.   Finish with a walking bridge of 6mins

20091005 – 05h30 – 10xSQ

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JM & WarmUp10 We precede every exercise with 10xBWSQ, then fill the balance of a minute with the exercise at hand. The skip for a minute between. Use these as the base exercises: SW(2H), SW(L), SW(R), SW(Alt), C(L), C(R), P/PP(L), P/PP(R), SN(L), SN(R), GobletSQ, Pushups, Situps.   A ladder …increasing in numbers on each set. 1xSW,1xC,1xP,1xSN (L), then repeat (R) 2xSW,2xC,2xP,2xSN (L), then repeat (R) up to 10x each

20091002 – 05h30 – VO max’s

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JM & WarmUp We’ll do a modified VO2max session. 3xKB: 12,16,20kg. We’ve done VO2max often enough that everyone knows there numbers, so we’ll go straight into it. 12kg 15s,rest 15s,16kg 15s,rest 15s,20kg 15s,rest 15s (L)3sets – then (R)3sets12kg(L),rest 15s,12kg(R),rest 15s,16kg(L),rest 15s,16kg(R),rest 15s,20kg(L),rest 15s,20kg(R),rest 15s – 3sets12kg 15s,NO_rest,16kg 15s,rest 15s,20kg 15s,rest 15s (L)3sets – then (R)3sets12kg 15s,NO_rest,16kg 15s,NO_rest,20kg 15s,rest 15s (L)3sets – then (R)3sets Kick up to 20kg,24kg20kg 15s,rest 15s,24kg 15s,rest 15s (L)3sets – then (R)3sets20kg(L),rest 15s,24kg(R),rest 15s,20kg(L),rest 15s,24kg(R),rest 15s – 3sets20kg(L),NO_rest,24kg(R),NO_rest,20kg(L),NO_rest,24kg(R),rest 15s – 3sets GetUp situps using 20kgx5(L),24kgx5(L) & repeat (R). Round 1 with racked KB, round 2 overhead/lockout