20090617 – 18h45 – repeat
JM & WarmUp Similar workout to the morning. Lot’s of legs & butt work
20090617 – 05h30 – Butt, butt, butt…
JM & WarmUp Some nice legs drills… 2H-SW(30s), gentle paced BWSQ (30s), SW(L)(30s), gentle paced BWSQ (30s), SW(R)(30s), gentle paced BWSQ (30s), SW(Alt)(30s), gentle paced BWSQ (30s), KB-Cossacks(30s), SQ to the bottom & hold(30s), fast paced BWSQ (30s) 3 sets. Abs & Obliques work (no bridges though). TGU drills – only the 1st component…roll from the floor into the firing range position. 10(L), 10(R)…keep switching sides…total 5mins
20090616 – 07h00 – 50’s
JM & WarmUp A simple session using SW,C,P/PP,SN A couple of minutes of skip/bridge/bagwork here and there. Bear Walk, Lizard Walk, Dragon Walk. Abs
20090615 – 18h45 – 100clubs
JM & basic technique drills, ‘cos we had a few 1st timers We’ll keep things simple. The guys with more experience are simply expected to use heavier weights. 100club – 12kg to warmup 100club – 16kg 100club – 20kg 100club – 24kg 100club – 32kg (slight modification on this set… 25x2H-SW,20xSW(L),20xSW(R),20xSW(Alt),20xC(L),20xC(R),5xSN(L),5xSN(R) C(L),C(R),walkout Bridge/Plank…10 reps of the whole drill 2min bridge/plank to finish
20090615 – 05h30 – TGU’s & Pullups
Rough weekend calls for a gentle class. JM. No Warmup TGU’s on 1 side 5x8kg,5x12kg,5x16kg,5x20kg,5x24kg,5x32kg repeat on other side BU 20kg,24kg – a few reps 1 rep on each side with max weight (40kg) Weighted pullups.8kg,12kg,16kg,20kg,24kg,32kg,40kg