20111206 – 05h30 – Swings & burpees

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JM + WarmUp (160 club) Grab 2 kettlebells – heavy and heavier (eg 24kg & 32kg)With the lighter of the 2 do SwA for as long as you canIf you stop, do 12 burpees Again with the lighter, do SwL for as long as you can manage.If you stop, do 12 burpeesAgain with the lighter, do SwR for as long as you can manage.If you stop, do 12 burpeesNow, with the heavier one, do SwA for as long as you can manage.If you stop, do 12 burpees repeat the SwL(light)+burpees, SwR(light)+burpees, SwA(heavy)+burpees

20111205 – 05h30 – Pulsed legs

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JM + WarmUp (160 club) Pulsed versions of: SqG, ScJ, KB-frog-squatThe rest between pulses is: SqG (8s), ScJ (3s), KB-frog-squat (5s) 9×3C+P-L x277×5C+P-R x275×7SwL x353×9SwR x35BrW x62 (one arm-1count)

20111203 – 07h00 – All work, and no play makes jack … FIT & STRONG

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JM + WarmUp (160 club) Basic12: Sw2h,SwL,SwR,SwA,CL,CR,Pp/J-L,Pp/J-R,SnL,SnR,C+P-L,C+P-RSwA(heavy eg 28kg)BrS Round 1) 1m on each of the 3 sets for all 12 of the basic12 (total=36mins)Round 2) 2m on the Basic 12 exercise, and 1m each of the other 2 (total=48mins) NO rests (well… the bridge is an active rest, so there is some resting) HRMax= 175 kcal= 1381

20111202 – 05h30 – 1001 SNATCHES!!! (cancel the NO snatches week plan)

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JM + WarmUp (160 club) We’ve been threatening to do this for a while…so here we go….1001 snatches without a hand change Here’s the rules… do snatches…do NOT put down…you can rest in the overhead lockout position ONLY (NOT the rack, not on the floor etc). Anything less terminates your setNow – this being the first time, and the prospect being rather daunting, we took a conservative approach and used 12kg (better to finish and realise that going heavier is manageable, than to fail and go down in weight).One of the ladies used 10kg (to completion).We worked at a

20111201 – 05h30 – Ab/Core smasher (NO snatches week day 4)

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JM + WarmUp (160 club) 1) 32kg:Get Up Situp Racked – Alternating 102) 64kg:KB shrimping (for want of a better name) 10+103) 00kg:Dip Position knees to shoulders swingups (knees to left shoulder then drop, and to right shoulder is one count) 104) 16kg:KB WoodChop 105) 24kg:Get Up Situp Racked – Alternating 106) 24kg:Swings (Alternating) 50 Then add 10 reps to each of 1-6 after each round We managed 10,20 and 30 HRMax= 161 kcal= 897