20090504 – 05h30 – Swings & cleans

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JM & Warmup   Hardstyle – focus on explosive hip power. 2H-SW light(12kg) x10,15,20,25,30 2H-SW medium(16kg) x10 2H-SW medium(20kg) x10 2H-SW medium+(24kg) x10 2H-SW heavy(32kg) x10 DBL SW medium(2×16) x10 2H-SW heavy+(40kg) x10   DBL SW medium+(2×24) x8 2H-SW max(48kg) x8 DBL SW heavy(2×32) x5   Cleans: similar idea. Lock/Rack HARD! Sets of 5 per side. Increase weight and add doubles   Presses: 1 Leg strict. Light, Medium, Medium+ sets of 3-5 Grip variation presses: Side grip forwards, side grip backwards, thumb, pinkie, fingertips. Sets of 5 reps.    

20090502 – 07h00 – Escalation & Circuit

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JM & WarmUp10 SW 10(L),10(R),20(L),20(R),30(L),30(R),40(L),40(R) – 12kg SN 50(L),50(R) – 16kg C 100(L),100(R) – 24kg   Circuit: Mixture of KB’s & bodyweight exercises. 1min at a station…work 3, rest 1. 5 rounds   PP/J – heavy(32kg). Work 1min per side using different no. of reps/min. Sets of 6,8,10,12 on each side with 30s rest between sets.   SW x10, bridge 30s – total 5 mins   10 pushups, 10 pullups, 10 situps, 10 BWSQ   Stretch to finish

20090501 – 07h00 – Workers day

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JM & Warmup10 2H-SW…10…20…30…40…50 Up a weight. 2H-SW x10, SW(L) x10, SW(R) x10 repeat with x8, then x6, then x4 of each Up a weight…repeat again   Sumo deadlifts (heavy). 10 sets of 10 reps. Then 5 sets of 10 reps (L), and 5 sets of 10 reps (R).   Skiing   Tension drills. Strict hard-style Presses. Up a weight: Slow descent. 5 on each arm. 2 sets Repeat BU-style 3 reps each arm. 1set 1-L version: repeat as above using 3 rep sets Up a weight. Normal 2-L Presses.   Slow Pushups: 1 hand on a KB, other

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20090430 – 05h30 – TGU’s & 1arm PullUps

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JM & WarmUp5 1x TGU(L), 1xTGU(R) 2xTGU(L), 2xTGU(R) etc up to 9xTGU(L), 9xTGU(R) Finish TGU’s with 10xBU-TGU (any handswitch combo that you like) Now 10x 1 arm pullups (use a little jump to get you up if needed). Break them up into smaller sets as required. I did 3(L),3(R),3(L),3(R),4(L),4(R) If you’re looking for tips on how to achieve the ever elusive 1-arm pullup, click here. This guy is AWESOME!