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20090425 – 07h00 – Tri/Quadfectas
JM & WarmUp10 split into SW & other (so 4min…1min…6min) Trifecta combos. STD=SN(L),SN(R),C(L),C(R),SW(L),SW(R) 30s each=3mins – done x2 then reverse the order. SW…C…SN then all on one side STD.SN(L),C(L),SW(L),SN(R),C(R),SW(R) then a flat out sprint version. Speed up and increase no. of reps of each Quadfectas Add in P/PP Same idea, playing with sequence, hand changes & speed Break the cycle with 1x3min round of skipping & 1x3min round of bagwork (min rest between) Now a heavy KB SW circle. 30s of SW’s, then change weights. 3min work, 30s rest. total of 10mins SW/bridge circle. SW 30s, bridge
20090424 – 05h30 – Timed sets
Being broken from the psycho-pullups yesterday, we have to ensure that there’s nothing too taxing on the hands or lats (bloody wimps!) JM & lazy15 Some timed sets. 1) Either you’re swinging or bridging/planking – 15mins – change as often as you like, but keep working at one or the other rest a few minutes 2) Similar – cleans. Variation… one armed bridge/plank using the same arm you were cleaning with. Aim for 5mins each side before switching. 10mins total. rest a few minutes 3) Same principle, but Push Presses Stretch to finish
20090423 – 18h45 – Shaun Cairns
Lucky for us Shaun Cairns, Senior RKC is in town, so he joined us and put us through our paces. Hard-Style Thanx Shaun! BTW:You need to spend more time in Johannesburg
Improved running times
Michelle has recorded some awesome changes in her race times. Two Oceans 56km marathon – previous:06h53m latest:06h36m (17mins faster) Loskop Series 50km marathon – previous:05h50m latest:05h30m47s (20mins faster) Great work! We’re expecting sub-5hrs & sub-6hrs next time though! (& also a sub-9hr comrades)