Some of the guys from boxing joined us, so we’ll tone down the workrate and complexity JM & WarmUp with some technique training 2H-SW,(L)SW,(R)SW,AltSW,(L)C,(R)C,(L)P,(R)P,(L)SN,(R)SN – light set Repeat – medium set Increase weight: PP/J(L) 3mins…(R) 3mins 2H-SWx10, bridge/plank 30s 2H-SWx15, bridge/plank 45s 2H-SWx20, bridge/plank 60s 2H-SWx25, bridge/plank 2min 5min plank to finish
Well…Luka is back in town for a few days, so it’s gonna hurt! Lucky for me I can’t train at the moment (flu sucks), but when Luka’s around, you must know it’s gonna be low reps, and heavy weights! There were also no ladies this morning (tut-tut) so that made it even tougher on the guys working with Luka. JM & WarmUp A few swings…and then…HEAVY stuff. Similar to the JW workout a few weeks ago. Presses, Negative presses, Windmills, TGU’s, Pullups, SwingUps, 1 arm SwingUps, SQ’s, O/H SQ’s, DBL O/H SQ’s etc. Made me tired just watching! Welcome
JM & WarmUp10 Some strength work. Dragon lunges, Goblin SQ’s, Windmills etc Sideways bridge, & weighted version (dunno what to call these). Looks like a crucifix from the side. I found this somewhere on the net – I forget where. Will acknowledge as soon as I find the link. Meanwhile, I claim no credit for this section, but it’s a great idea. Thanx to the inventor! 200 cleans (50R,50L, 20R, 20L, 20R, 20L,10R,10L) 100 swings (mixed between DH, SH, H2H) 50 clean&press (25R,25L,10R,10L,10R,10L,5R,5L) 50 snatches (10R,10L,10R,10L,5R,5L) Bridge to finish
Thanks to John-William for taking the session this morning. Here’s the workout… this morning we did usual warm up (100 club) light weight (12), 100 club moderate weight (16) + 10 pull ups – 3 sets 2H swings 10 reps, followed by 10 BWSQ swings left 10, left lunge 10 swings right 10, right lunge 10 – moderate weight, 3 sets right side clean and press – 5, 30 second bridge right side left side clean and press – 5, 30 second bridge left side – heavy weight (24) – 3 sets snatches right 10, 10 push ups snatches
JM & WarmUp10 100club light 100club medium 100club medium+ 10x2H-SW,10xBWSQ,10xSW(L),5xLunge(L),10xSW(R),5xLunge(R) 10x2H-SW,10xGoblinSQ,10xSW(L),5xRackedLunge(L),10xSW(R),5xRackedLunge(R) C x5 medium+ & heavy (sets of 5 each side) P(strict) x5 medium+ (sets of 5 each side) SW(L) 30s, Bridge/Plank on (L)arm 30s (same arm as you used in the SW)…3 sets SW(R) 30s, Bridge/Plank on (R)arm 30s (same arm as you used in the SW)…3 sets 5min strict Bridge/Plank to finish