20090721 – 05h30 – KBurpees & DBLS

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JM & WarmUp Some core work to get started. Getup situps and Half GetUps. TGU’s & Pullups – 1 of each every 45s. A few burpees with no weights. Then single KB burpees – a burpee followed by a dead-snatch (to replace the star jump). After a few sets we go up a weights and repeat. Then do a DBL-KB version. Some ab-work to grease the groove….for…. DBL-KB TGU’s! More ab-work – focusing on where to put the spare hand while doing a GetUp situp – ‘cos this helps with position of the arm in PP & J

20090720 – 18h45 – Cardio blast

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JM & WarmUp. Some newbies, so we’ll stick to the basics   Swings is 1 min sets. 2H,L,R,Alt – twice round BWSQ in the VO2max style, but held at the bottom between work sets. Goblet SQ’s – similar Cleans in 1min timed sets on each arm. Thrusters. P/PP – timed sets SN – timed sets Bridge to finish. The plan is simple. We start and see how long it takes for someone to ask how long we’re doing this for…then add 3 mins

20090718 – 07h00 – Saturday Blast

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JM & Warmup Swings in bursts – 45s work, 15s rest. 2H,L, R, Alt – total 10 mins. Varied heights & depths too.   Cleans – timed sets in increasing time. 1min L, 1min R, 2min L, 2min R, 3min L, 3min R, 4min L, 4min R   VO2max style BWSQ. 15s work, 15s rest. Proper SQ’s where your butt goes below your knees! Total 10mins   P/PP timed sets   VO2max SN – 6 min calibration…15mins work set. Some abs to finish, & a stretch (Thanks to Garth Milne for this bit)

20090717 – 05h30 – Basic4 timed

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JM & WarmUp10 1 minute of each of the basic 4 again, but a little heavier. Heavier again – the 1st 4 mins of WarmUp10 (Swings 2H,L,R,Alt) – 1min each C – 3mins(L),3mins(R) P/PP – 3mins(L),3mins(R) SN – 2mins(L),2mins(R) Bridge 3mins to finish