20090429 – 18h45 – Abs

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JM Bridge/Plank – 1min strict, 1min (L), 1min (R), 1min strict WarmUp10 – light (12kg) 1xSW,1xC,1xP,1xSN(L),bridge/plank 30s…repeat (R) 2xSW,2xC,2xP,2xSN(L),bridge/plank 30s…repeat (R) 3xSW,3xC,3xP,3xSN(L),bridge/plank 30s…repeat (R) 4xSW,4xC,4xP,4xSN(L),bridge/plank 30s…repeat (R) [SW,C,P,SN]x1 (L),bridge/plank 30s…repeat (R) [SW,C,P,SN]x2 (L),bridge/plank 30s…repeat (R) [SW,C,P,SN]x3 (L),bridge/plank 30s…repeat (R) [SW,C,P,SN]x4 (L),bridge/plank 30s…repeat (R) Speznaz Roll x1, Goblin SQ x1 Speznaz Roll x2, Goblin SQ x2 Speznaz Roll x3, Goblin SQ x3 Speznaz Roll x4, Goblin SQ x4 Speznaz Roll x5, Goblin SQ x5 Janda situps x6 1L Janda situps (L) x3…(R) x3 Sloooooow pushups 5counts down, hold for 5 counts, 5counts up…5reps Repeat with one hand on the ball

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20090428 – 18h45 – Step it up

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JM 2H-SW light(12kg) – 5mins, rest 2mins SN(L) light(12kg) – 5mins, rest 1min SN(R) light(12kg) – 5mins, rest 1min   Side of the ring stepups & 1L jumps (with a partner). 5 stations. Low,High,Low,Low,High,High(jumps) 1 person does 2H SW for 1 min while partner does steupups with a same size KB. Switch around after the minute. 30s rest. Everybody gets a turn at each station. 2min work, 30s rest x6 Slow paced PP/J to work on a nice stable lockout. Hold at the top, then down & back up in a quick thrust. 12 reps (L-1min, R-1min), 10 reps,

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20090428 – 05h30 – Basic4 sets

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JM & Lazy12 A few simple variations on the WarmUp10 Start with a short version (30s per exercise) = 5mins Repeat full set = 10mins Increase weight medium(16kg), repeat short version = 5mins Repeat full set 16kg = 10mins Increase weight medium+(24kg), repeat short version = 5mins 10 pullups Heavy SN x3 each arm (40kg) Evil wheel  

20090427 – 07h00 – Kettlebox variations

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JM & Lazy12 A few warmup exercises Kettlebox warmup round – 60s (bagwork,skipping/ropejump,2H-SW) = 3mins 2 rounds on medium (16kg). 2 rounds on medium+ (24kg) with a 4th min bridging Step up the pace… 90s on each = 6min round x2 1min on each….Bagwork,SN,Skip,C,BWSQ,PP,Bridge,SW=8min 2min on each… SN,Bagwork,C,Skip,SW,Bridge=12min Take a medium+ KB, head for the carpark. 10x SW,C,P,SN (L) run round the carpark. Repeat (R)