20090910 – 05h30 – Light/Heavy

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JM & WarmUp 2xKB – 1 lighter than the other (eg 16/20kg).The light one (this time) is for SN, and the heavier is for SW. 10xSW(L) within 30s…rest till the 30s mark…repeat (R) 10xSN(L) within 30s…rest till the 30s mark…repeat (R) Do this for 10mins. Now repeat and switch the weights around (you can reduce to 9 reps if you have to). So SW(light), SN(heavy) – 10mins Increase weights, revert to SN(light), SW(heavy) – 10mins. Switch & repeat – 10mins Now the final one… go even heavier (eg 40kg & 24kg). Sequence is now 10x SW(2H) heavy, 10x C(L)

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20090909 – 18h45 – Escalator

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JM & WarmUp 1SW(L),1C(L),1P(L),1SN(L) – repeat (R) 2SW(L),2C(L),2P(L),2SN(L) – repeat (R) keep going till you get to 10x each. This makes up 440 reps in total. Not too bad for a warmup! Windmills 5 each side. TGU 5 each side. TGU+Windmill 5 each side Walking bridge 3 mins

20090909 – 05h30 – CircleOfFriends

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JM & WarmUp DL circle – imbalanced, random, 2L. Big group, so lots of sets moving by one KB each time Repeat, but all (L) 1L.Repeat again all (R) 1L Tabatha 16kg SN – 20s work, 10s rest – (L) 5mins, (R) 5mins Tabatha 20kg P/PP – 20s work, 10s rest – (L) 5mins, (R) 5mins Tabatha 24kg SW(2H) – 20s work, 10s rest – (L) 5mins, (R) 4mins Heavy 2L-DL to finish.

20090908 – 18h45 – SN/C

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JM & WarmUp 16kg: SN(L) x10,SN(R) x10, SN(L) x15,SN(R) x15, SN(L) x20,SN(R) x20,  SN(L) x25,SN(R) x25,SN(L) x30,SN(R) x30, SN(L) x50,SN(R) x50 20kg: C(L) x50,C(R) x50 BWSQ: 20 Goblet SQ 16kg: 15 Goblet SQ 20kg: 10 20kg: C(L) x30,C(R) x30 24kg: C(L) x20,C(R) x20 Walking Bridge – 3mins