20090917 – 05h30 – Depth

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JM & WarmUp I have noticed that lots of people (my self included) are not using the glutes enough when doing swings, so today we’ll fix that. Swings any style u want, butt…as deep as possible. To ensure this is happening, do them as sloooowly as possible. The only place you can really change the timing is at the bottom by going deeper.   3 KB’s…20kg,16kg,12kg. SW 20kg x100,SW 16kg x100,SW 12kg x100 SW 20kg x200,SW 16kg x200,SW 12kg x300   30s of The Croly on each side to finish

20090916 – 18h45 – derrier

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JM & WarmUp. We need to work the glutes. We’ll use, Swings, lunges, dragon lunges forwards & backwards, frog squats, BWSQ’s etc to hammer the glutes. Some round-the-body passes and very basic H2H stuff to fire the core. Some ab work using figure of 8 passes between the legs (x100) and russian twists

20090916 – 05h30 – Swingers

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JM & WarmUp The modified 300 gets modified some more. It’s still 50xBWSQ,50xSW(2H), 40xBWSQ,40xSW(2H), 30xBWSQ,30xSW(2H), 20xBWSQ,20xSW(2H), 10xBWSQ,10xSW(2H) BUTT… each time the number changes, so does the weight (upwards!). 16,20,24,28,32kg for the 5 sets of swings.   Now 2 weights (heavy & heavy+ – 36/40kg). SW(2H) x10, SW(L) x10, SW(R) x10 using the one…then repeat with the other.3 sets on each.   The 5min swingers challenge. Take the heaviest KB u can find to do swings. Do AMAYC in 5 mins. Stop and rest as you see fit. Count your score. Next time…beat this score. A few minutes of “the

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20090915 – 18h45 – the 3 S’s

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JM & WarmUp Let’s focus on the 3 S’s – SN-SW-SQ Start like the morning (but not quite such big numbers) 200xSN with 1 hand change 12kg. Now we’ll do a mixture of BWSQ’s, SW, SN, P/PP etc 10xBWSQ, 10xP(L),10xBWSQ, 10xP(R) 10xBWSQ, 20xP(L),10xBWSQ, 20xP(R) 10xBWSQ, 30xP(L),10xBWSQ, 30xP(R) 10xBWSQ, 40xP(L),10xBWSQ, 40xP(R)   Now a modified 300. 50xBWSQ,50xSW(2H), 40xBWSQ,40xSW(2H), 30xBWSQ,30xSW(2H), 20xBWSQ,20xSW(2H), 10xBWSQ,10xSW(2H)   Now 2 weights (heavy & heavy+). SW(2H) x10, SW(L) x10, SW(R) x10 using the one…then repeat with the other.3 sets on each. A short bridge to finish.   It’s here that our very own Andy Croly invented “the

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