20090914 – 18h45 – NO power
No class – power outtage
20090914 – 05h30 – Core
JM & WarmUp Bearwalk…then SN(L) 25, SN(R) 25 – 5 sets on 16kg Bearwalk…then SN(L) 25, SN(R) 25 – 4 sets on 20kg Bearwalk x10 …then SN x100 (any sequence/hand change you like, just get ’em done) SW(2H) – as heavy as possible. Count how many u can do in 5mins Bridge 2min to finish
20090912 – 07h00 – KB circuit
JM & WarmUp Random KB supercircuit on 30s work before changing exercises Repeat but kick it up to 45s Again, but 60s Heavy swings to finish
20090911 – 05h30 – hirep grip work
JM & WarmUp Timed sets using light weights (12kg) – well…kinda. SW(L) 100, SW(R) 100 SN(L) 150, SN(R) 150 C(L) 200, C(R) 200 Dragon Walks (to get asses ready for bikini season)
20090910 – 18h45 – L/H & juggling
JM & WarmUp A 10 minute circuit of the light/heavy SN/SW drills. Some juggling and stepping Swings Heavy 2H swings to load the glutes & hamstrings in bursts of 5 (heavy being ~48kg) Some Janda situps to finish