20090701 – 18h45 – High Impact

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JM A slight change in the warmup.Same sequence but changes in numbers 12kg:2H-SW,SW(L),SW(R),SW(Alt)…10 of each…15 of each…20 of each…25 of each (total 280) Up a weight (16kg) Same idea with Cleans. C(L), C(R) 10…15…20 Again using P/PP(L),P/PP(R)…5…10…15…up a weight(24kg)…20 24kg:SN(L) 5 sets of 10 reps. Repeat (R) Abs work for 5mins in 1min holds 24kg:SN(L) 25, SN(R) 25 (or 50 on one side if you prefer).If you finish early, you get to do a bit of extra bridging. Wait for everyone to finish…then add 1min. 24kg: SNx20 any way you like. Some more bridges in 1min bursts Stretch to

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20090701 – 05h30 – Explosive timing

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JM & long warmup. 2H-SW 5mins.SW(L) & SW(R) 2mins each.C(L) & C(R) 1.5mins each. P/PP(L) & P/PP(R) 1.5mins each.   Timed set SN(L) SN(R) 4mins per side Timed set SW(L),C(L),SN(L) 3x1min – repeat (R) Abs in 1min sets x4   Farmers walk – mismatched kettlebells to tighten the core. 16+20, 20+24, 24+32, 32+40, 40+48 Farmers run. Similar to the walk. Shuffle & Drag. Holding the KB by the horns, skip/shuffle sideways to the end. Then put the KB on the floor and drag it backwards to the start. Baqua??? spins with 2xracked KB’s (mismatched again) O/H farmers walk

20090630 – 18h45 – unnamed

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JM & WarmUp   100x SN(L) 16kg, 100x SN(R) 16kg Abs, abs, abs A new and experimental move kindly designed by Steve. One person kinda kneels in a lunge position. The other person rests their foot on the extended thigh of the kneeler. Then raise your body up to be in a straight line. You end up in a crucifix position horizontally. Great tension on the core and inner thigh. Hold for 30s & switch sides & kneelers/workers. We decided to make it harder, so add a kettlebell in the top hand.   Finish with those deep squats on

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20090630 – 05h30 – sloooowly

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JM & WarmUp12 (it’s COOOOLD so we’ll build up slowly)   Some abs & core & bodyweight stuff. Slow situps, slow pushups (5 counts down, hold for 5, 5 counts up) etc. TGU situps racked and in the lockout position. More abs & pushups. 100 snatches (24kg any way u like – hand changes etc at own discretion).   2L-DL circle.24,32,40,48kg Then a repeat with slight variation. We stand on boxes to make the movement deeper and really bite into the ass. Another round on double height boxes.A final round on the max height with double the weight.  

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