20111129 – 05h30 – 2,1,0 (NO snatches week day 2)

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JM + WarmUp (160 club) Work 77s Rest 8s … 40 sets in a row The exercise sets: (based on Steve Cotter’s drills)A) SwL SwL CL (for 77s) … SwR SwR CR (for 77s) … SwL CL (for 77s) … SwR CR (for 77s) … CL (for 77s) … CR (for 77s)B) SwL SwL C+P-L (for 77s) … SwR SwR C+P-R (for 77s) … SwL C+P-L (for 77s) … SwR C+P-R (for 77s) … C+P-L (for 77s) … C+P-R (for 77s) Then choose one of these: C) Br(L or R), SqG(pulsed), KB-frog-squats, Sprawl, EvilWheel So A C B C

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20111126 – 07h00 – Snatchurday 26th

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JM + WarmUp (160 club) To end snatch week…we obviously have to do snatches… To start – pulsed Scissor Jumps. The same principle as pulsed squats… do the required number of reps, then wait in the loaded position (knee juuust off the floor) for 5-8 seconds before doing the next of the “pulse” in the set.10×3, 9×4, 7×5, 4×7, 3×9, 2×11, 1×25This SUCKS!! (butt…it works, so expect more of these) Super Simple workout. 2 Lists…Sw,C,Pp/J,SqG,Burpees,EvilWheel vs. Snatches Do 26 reps of one of the exercises on the one list, then 26 snatches…repeat HRMax= 173  kcal= 1317

20111125 – 05h30 – Snatch Week Friday

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JM + WarmUp (160 club) OK – let’s finish light for the week. A simple pyramid focusing more on snatches than other techniquesSwL,SnL,SwR,SnR,CL,SnL,CR,SnR,P/J-L,SnL,P/J-R,SnR,C+P-L,SnL,C+P-R,SnR1-10-1 (1600 reps, so just a light 16kg) HRMax= 161  kcal= 1193

20111124 – 05h30 – Adham’s birthday workout

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JM + WarmUp (160 club) Adham born 25-11-1982 turns 29 tomorrow. He likes GS type workouts, so we’ll do some snatch support exercises just for him. The plan: Intro…25s, WORK 82s,rest 19s…29 sets in total11 in a row on the first hand, 11 in a row on the other hand. 7 sets alternating hands, but increasing weight each time… GLOVED snatches!! This is gonna HURT (Oh, wait, it DID!!!!!) Adham – we must like you a lot. HRMax= 168  kcal= 816