20090713 – 18h45 – Basix
JM & WarmUp. Some newbies, so we’ll stick to the basics. Combo sets of SW & P/PP in varied speeds, times & numbers
20090713 – 05h30 – M.I.A
I didn’t make it, so if you trained, please lemme know what was done and I will post the workout
20090711 – 07h00
JM WarmUp5 (30s on each of the basic 10 moves) & WarmUp10 Increase weight… 45s work, 15s rest – Warmup10 sequence repeat on 50s:10s SN circle – 25s:5s…then move to your right (if the weight is too heavy for you to SN, then do C) 10mins total Increase weights…change to SW (if too heavy, use sumo DL) Some legs. 30s BWSQ, 30s thruster(L), 30s thruster(R) – total of 5 mins 30s BWSQ, 30s DBL thruster – total of 5mins Dragon walks. FWD, turn and go FWD again FWD, return BWD BWD, turn and go BWD again Swingups & Evil
20090710 – 05h30 – 100’s
JM & WarmUp SW x100 C x100 P/PP x100 SN x200 Timed set of increasing density…so…1xSW,1xC,1xP/PP,1xSN on each side…2xSW,2xC,2xP/PP,2xSN on each side…up to 5x, then cycle back to 1’s and do it again. Total of 10 mins. Some legs….increasing density BWSQ x10, FWD Lunge(L) x10, FWD Lunge(R) x10 BWSQ x10, FWD Lunge(L) x10, FWD Lunge(R) x10, BWD Lunge(L) x10, BWD Lunge(R) x10, BWSQ to the (L) x10, BWSQ to the (R) x10 BWSQ x10, FWD Lunge(L) x10, FWD Lunge(R) x10, BWD Lunge(L) x10, BWD Lunge(R) x10, BWSQ to the (L) x10, BWSQ to the (R) x10, Dragon Lunge FWD
20090709 – 05h30 – K-box2
JM & WarmUp Kettlebox in increasing time rounds. part 1 – 60s sections part 2 – 90s sections bagwork,skipping,swings,bridge,rest (but do 4 pullups during the rest period) Total 75mins.