20090824 – 18h45
JM & WarmUp SW/SN heavy/med – similar to the morning 10x BWSQ, 5x SW(2H) heavy – 5 sets Swap around – 5x BWSQ, 10x SW(2H) heavy – 5 sets Bridge 5mins to finish
20090824 – 05h30
JM & WarmUp 2 different size KB’s. The heavier one is for SW & the lighter one for SN. SW(L) 10, SN(L) 10,SW(R) 10, SN(R) 10. Repeat and repeat and repeat, keep increasing the weights till you just can’t anymore. Some of the boyz finished on 36kg/32kg Some explosive box jumping using 3 different height benches. Variations include one legged jumps, 2L jumps holding a KB etc. Now that the hips are working explosively, go up a weight or 3 and try some very heavy snatches. We got to the 40’s. 44’s just outta reach for the
Have You Heard the Latest on Exercise During Pregnancy?
Physicians should recommend low to moderate levels of exercise to their pregnant patients, even if they have not exercised prior to pregnancy, according to a new report.
Redbull Romaniacs
Congrats to Doug Boake on his results in the Redbull RoManiacs
Below are some of his comments....
20090822 – 07h00
JM & WarmUp Timed sets light 12kg – 10mins (L), 10mins (R), plus some bonus sets…4min (L), 4min (R). Grab yourself 3xKB’s…16,20,24kg SW(2H) 16kg, rest15s ,SW(2H) 20kg, rest15s ,SW(2H) 24kg. SW(2H) 16kg, rest15s ,SW(2H) 20kg, rest15s ,SW(2H) 24kg. SW(2H) 16kg, SW(2H) 20kg, SW(2H) 24kg. In other words…KB’s 30s (light), rest 15s, KB’s 30s (med), rest 15s, KB’s 30s (heavy) – 2 sets, then one without the rests Repeat with SW(L), SW(R), then increase weights to say 20,24,28kg and do C(L), C(R), SN(L), SN(R) To finish… SN(L), bridge (L), SN(R), bridge (R)