20090706 – 18h45 – HeartRate

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JM & Warmup – swings only. The 300: 50xSW,10BWSQ,40xSW,20BWSQ,30xSW,30BWSQ,20xSW,40BWSQ,10xSW,50BWSQ PP(L) – slow tempo(1 every 5secs for 1 min), medium tempo(4s), fast tempo(3s). repeat other hand. PP – 10 reps as fast as you can.short rest, repeat right. PPx3,SNx3 – 5 sets. repeat other hand PPx5,SNx5 – 5 sets,repeat other hand PPx20 – any hand changes you like, just go FAST! SN(L) 10,bridge(L) 45s,SN(R) 9,bridge(R) 45s,SN(L) 8,bridge(L) 45s,SN(R) 7,bridge(R) 45s,SN(L) 6,bridge(L) 45s,SN(R) 5,bridge(R) 45s,SN(L) 4,bridge(L) 45s,SN(R) 3,bridge(R) 45s,SN(L) 2,bridge(L) 45s,SN(R) 20 SNx50 with one hand (any hand you like). Rest in lockout position if needed.

20090706 – 05h30 – Core only

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JM & long warmup using SW(Alt) in 2x5min sets NO weights, no hands… drop down to the floor and stand up again. A bit of a TGU rolldown I guess. 5 with right leg leading, 5 with left leg leading Add a racked kettlebell. 5(L), 5(R). Keeping the KB in the same hand, switch leading legs to the opposite side for 5/5. Repeat with overhead lockout 5/5, switch leading leg, 5/5 Add a 2nd KB.One racked, one lockout. 5/5, switch leading legs, 5/5 DBL lockout. 3/3. Weighted situps. 12+12,16+16,20+20,24+24,32+32,40+40,48+48 Getup situps: pin the feet. repeat, but pin the knees

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20090704 – 07h00 – Styling TGU/Pullups

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JM & WarmUp A small group for a Saturday ‘cos some of the wimps & wimpettes think it’s too cold to get up early….boohoo! This means we can spend some extra time looking at technical stuff and learning new things. 1st hour we looked at the differences in style. Hardstyle & Fluidstyle/GS 2nd hour we worked! Timer on 45s. Each 45s do 1xTGU & 1xPullup. 1st half all on (L) side, increase the weight every 6 reps.Repeat (R) so total of 30/30xTGU & 60xpullups. TGU’s with 12,16,20,24,32  

20090702 – 05h30 – TGU 1-10

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JM TGU 12kg 1(L) 1(R) TGU 12kg 2(L) 2(R) TGU 12kg 3(L) 3(R) TGU 16kg 4(L) 4(R) TGU 16kg 5(L) 5(R) TGU 20kg 6(L) 6(R) TGU 20kg 7(L) 7(R) TGU 20kg 8(L) 8(R) TGU 20kg 15(L) 15(R) Bridge/Plank 1min Circuits: 5stations, 1min on each, then again but 2mins on each.Last round…choose your best & worst from the 5 and 3mins on each Stations: bagwork,pullups,P/PP,bridge/plank,evil wheel,ringside steups with 2xKB Swingups (3 centre, 3xL, 3xR) & pushups(2×10) to finish