20090527 – 18h45 – 24-32 circuit

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JM & Warmup. Nice long sets of swings etc instead of the usual 1min ones. (~3-5mins per set).   It’s an all boys class, so we can go a bit heavier.   Then we kick to the 24SN/32SW circuit. SN24kg(L) x1,SW32kg(L) x1,SN24kg(R) x1,SW32kg(R) x1 SN24kg(L) x2,SW32kg(L) x2,SN24kg(R) x2,SW32kg(R) x2 ….. SN24kg(L) x10,SW32kg(L) x10,SN24kg(R) x10,SW32kg(R) x10 In total that’s 220reps I think.   Now a few sets of SN32kg(L) x5,SN32kg(R) x5 A few more of 15 reps…so (L)5,(R)5,(L)5… (R)5,(L)5,(R)5 And finally some with the 40kg in 3’s

20090527 – 05h30 – KettleKickBox & SW/SN circuit

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Not even a warmup…we go straight into the workout. 1min of…..Bagwork with kicks, skipping,kettlebells,bridge/plank… do 4 pullups during the 1min “rest” (=5min round) x8 Final round is double…2mins of each exercise   guys:24kg=SN girls:12kg=SN guys:32kg=1H-SW girls:16kg=SW   SN(L),SW(L),SN(R),SW(R) x5 on each SN(L),SW(L),SN(R),SW(R) x6 on each SN(L),SW(L),SN(R),SW(R) x7 on each SN(L),SW(L),SN(R),SW(R) x8 on each SN(L),SW(L),SN(R),SW(R) x9 on each SN(L),SW(L),SN(R),SW(R) x10 on each SN(L),SW(L),SN(R),SW(R) x15 on each    

20090526 – 05h30 – Kettlebox & Abs

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JM Kettlebox 4min round. Bagwork,Skip/RopeJump,Swings,Bridge…pullups in the resting minute 12kg – 3rounds with 3 pullups 16kg – 3rounds with 4 pullups 24kg – 3rounds with 5 pullups 32kg – 1rounds with 6 pullups   Kettlebell crunches (12kgx10,16kgx10,24kgx9,32kgx3), Russian twists Weighted Situps. 2x24kg – 5 reps. 2x32kg – 5 reps. 2x40kg – 3 reps.

20090525 – 18h45 – Triple Sets

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JM & WarmUp   SW 1min BWSQ 1min…3 sets (L), 3 sets (R) C 1min Rack 1min…3 sets (L), 3 sets (R) SN 1min Rack 1min…3 sets (L), 3 sets (R) P/PP 1min Rack 1min…3 sets (L), 3 sets (R)   BWSQ…10…20….30…40….25(weighted)   Bridge 2min   Goblin SQ 2min   Skiing 3 sets 45s, 60s, 75s   Bridge to finish