20090511 – 05h30 – Timed Paced sets

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JM & WarmUp10   Some more swings to get things warmed up properly Now timed sets, but specifically paced to enforce good form. SN:(L) 1min relaxed pace, 1min fixed pace (12reps), 1min fast pace. Repeat (R) – ensure good lockout at the top (medium 16kg) SW:1min BWSQ:30s,SW:1min BWSQ:30s,SW:1min BWSQ:30s (medium 16kg) P/PP:(L) 1min relaxed pace, 1min fixed pace (12reps), 1min fast pace. Repeat (R) – ensure good lockout at the top (medium 16kg) C:(L) 1min racked, 1min fixed pace (12reps), 1min racked, 1min SprintPace. Repeat (R) – ensure good lockout at the top (medium+ 24kg) Pushups 30s,Bridge 30s,Pushups 30s,Bridge

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20090509 – 07h00 – Timed Sets

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JM & Warmup 1min each of:2H-SW,SW(L),SW(R),SW(Alt),2H-SW,SW(L),SW(R),SW(Alt) rest C(L) 5mins,C(R) 5mins Mixed sets: SW(L),SW(R),SW(L),SW(R),SN(L),SW(R),SW(L),SN(R) – The snatches are as fast as you can go P/PP(L) 3mins,P/PP(R) 3mins Bridge 5mins strict SN(L) 3mins,SN(R) 3mins Some more stuff I cant remember

20090508 – 05h45 – 1 legged

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Oops…alarm still set to public holiday schedule, so I was late to start (sorry guys!) Anyway, warmup aside, since I had nothing to do with that… Sets of SW/BWSQ in 30s bursts Side of the ring…1 leg stepping up but without the kick from the toes of the opposite leg (stand on your heel with toes off the floor, then sloooowly stand up using power instead of a bounce) 1st without KB…then racked…then overhead More 1L stuff. Presses…standard, BU, then play with grips while doing strict presses. Forwards, backwards, fingertips etc. Wrist/grip rolls. Push the KB into the floor

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20090507 – 18h45 – Bursts

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JM & WarmUp   30s work…30s rest. “Sprints” 2H-SW …3 sets…each set you must match or beat previous score repeat SW(L) 3 sets, SW(R) 3 sets, C(L) 3 sets… set2…beat the score….set 3…match the score but using a heavier KB. C(R) repeat P(L) & P(R), SN(L) & SN(R) 10 pushups as fast as u can…bridge/plank 30s 9 pushups as fast as u can…bridge/plank 30s 8 pushups as fast as u can…bridge/plank 30s 7 pushups as fast as u can…bridge/plank 30s 6 pushups as fast as u can…bridge/plank 30s Stretch to finish

20090507 – 05h30 – 50:50

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JM & WarmUp A simple work 30s/rest 30s setup. SN(L) 30s, rest 30s, SN(R), rest 30s, DBL KB SQ 30s, rest 30s, DBL KB thruster 30s, rest 30s – 4 rounds DBL SW 30s, rest 30s, DBL C 30s, rest 30s, DBL SN 30s, rest 30s, pushups 30s, rest 30s – 4 rounds SeeSaw P 30s, rest 30s, 2xKB in (L) hand Rows 30s, rest 30s, 2xKB in (R) hand Rows 30s, rest 30s, bridge 30s, rest 30s – 4 rounds Abs & Pullups to finish