20090827 – 05h30 – Juggling
JM & WarmUp Juggling 101.
20090826 – 18h45 – 2:1
JM & WarmUp Sets with work:rest ratio of 2:1. the “rest” is actually a bridge SN(L) 30s,SN(R) 30s,bridge 30s – 6mins P/PP(L) 30s,P/PP(R) 30s,bridge 30s – 5mins C&P/PP(L) 30s,C&P/PP(R) 30s,bridge 30s – 4mins C(L) 30s,C(R) 30s,bridge 30s – 4mins SW(L) 30s,SW(R) 30s,bridge 30s – 4mins SW(2H) 30s, bridge(L), beidge (R) – 3mins Legwork – all on (L) 1st – lunges forward x10, lunges backward x10, dragon lunges forward x10, dragon lunges backward x10. repeat (R) We finish with an 18 minute bridge
20090826 – 05h30 – TimedAgain
JM & WarmUp Timed sets: P/PP – 5min each arm – 16kg C&P/PP – 4min each arm – 20kg C – 3min each arm – 24kg SN – 2min each arm – 24kg A mixture of legwork to finish
20090825 – 18h45 – Timed
JM & WarmUp Timed sets: P/PP – 5min each arm – 16kg C&P/PP – 4min each arm – 20kg C – 3min each arm – 24kg SN – 2min each arm – 24kg Bridge
20090825 – 05h30 – heavyStuff
JM & WarmUp A bigger group than usual, so we split into 2 smaller groups. one group does bear walk on each of 3 sets of weights, while the other group does TGU’s x5 on each arm. Swap places once done. 3 sets of each. Circle of friends: 10 reps of Sumo DL using 1xKB…random arrangement of 20-48kgs repeat with 2x KB arrange in random matched pairs. repeat again using 2x mismatched KB’s to challenge the core cleans circle: rack and hold for 30s…rest 15s…. repeat (total 12mins) 5min bridge to finish…30s strict, 30s walking bridge