20111118 – 05h30 – Gripping stuff & ArmPump triggers

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JM + WarmUp (160 club) A grip killer using nothing but swings.Get 3 KB’s (eg 20,22,24kg). Timer on 1 minute. 1) 1m SwL 20kg, 1m SwR 20kg, 1m SwL 22kg, 1m SwR 22kg, 1m SwL 24kg, 1m SwR 24kg, 1m SwL 20kg, 1m SwR 20kg, 1m SwL 22kg, 1m SwR 22kg, 1m SwL 24kg, 1m SwR 24kg2) 3m SwL 20kg, 3m SwR 20kg, 2m SwL 20kg, 2m SwR 20kg, 1m SwL 20kg, 1m SwR 20kg (ARM-PUMP!!!!!!!! Yes we understand how it feels)3) 1m SwL 22kg, 1m SwR 22kg, 1m SwL 22kg, 1m SwR 22kg, 1m SwL 22kg, 1m SwR

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20111117 – 05h30 – 10-24-16

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JM + WarmUp (160 club) Grab 4 KB’s – 1 heavy one, and one heavier (eg. 24kg and 32kg) and a pair of medium/light ones (2x20kg)We use the Singles10 – SwL,SwR,CL,CR,Pp/JL,Pp/JR,SnL,SnR,LC-L,LC-R 1) 10 reps from Singles10 with your lighter KB(24kg)  .. each followed by GuS 5L+5R with the heavier KB(32kg) [there’s 10 sets of GuS’s]2) 24 reps from Singles10 with your lighter KB(24kg)  .. each followed by GuS 5L+5R with the heavier KB(32kg) [there’s 10 sets of GuS’s]3) 16 reps from Singles10 with your lighter KB(28kg)  .. each followed by GuS 5L+5R with the heavier KB(36kg) [there’s 10 sets

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