20090903 – 05h30 – rows 2

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JM & WarmUp Thanx to Simon for this idea. We line up 2 rows of KB’s. One for ladies, which has 2×8, 2×12, 2×16, 2×20, 2×24, 2×28For the ladies, when we change to C,P/PP,SN they can add in a 3rd KB in each of the lower weights, so they stop on 16kg or 20kg if they’re feeling strong. The guys get 1x 8,12,16,20,24,28,32,36,40,44,48 The idea is to keep going heavier till you can’t handle the weight, then loop back to the beginning till everyone is done. A kinda KB relay Round 1: 10xSW(2H) on each weight till you’ve done

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20090902 – 18h45 – Rows

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JM & WarmUp Thanx to Simon for this idea. We line up 2 rows of KB’s. One for ladies, which has 2×8, 2×12, 2×16, 2×20, 2×24, 2×28 The guys get 1x 8,12,16,20,24,28,32,36,40,44,48 The idea is to keep going heavier till you can’t handle the weight, then loop back to the beginning till everyone is done. A kinda KB relay Round 1: 10xSW(2H) on each weight till you’ve done a set on each sizeRound 2: 10xSW(L)Round 3: 10xSW(R)Round 4: 10xSW(Alt)Round 5: 5xC(L),5xC(R)Round 6: 5xP/PP(L),5xP/PP(R)Round 7: 4xSN(L),4xSN(R)

20090902 – 05h30 – timed PP 2

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JM & WarmUp Timed sets doing P/PP P/PP(L) 3min,P/PP(R) 3min – 16kg. rest 1mP/PP(L) 3min,P/PP(R) 3min – 20kg. rest 1mP/PP(L) 3min,P/PP(R) 3min – 24kg. rest 1m Windmills – 24kg – 5 each side. Now mix them. C & P/PP followed by a Windmill. 10 each side. P/PP – 24kg. Do as many as you can, as fast as you can with one hand (basically till you can’t go anymore on that side), then repeat on the other side. I think we added in some more goodies, but I don’t remember them all at the moment

20090901 – 18h45 – timed PP

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JM & WarmUp Timed sets doing P/PP P/PP(L) 3min,P/PP(R) 3min – 16kg. rest 1m P/PP(L) 3min,P/PP(R) 3min – 20kg. rest 1m P/PP(L) 3min,P/PP(R) 3min – 24kg. rest 1m Windmills – 24kg – 5 each side. Now mix them. C & P/PP followed by a Windmill. 10 each side. P/PP – 24kg. Do as many as you can, as fast as you can with one hand (basically till you can’t go anymore on that side), then repeat on the other side.