20111112 – 07h00 – Slow Poison 10-16-24

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JM + WarmUp (160 club) We have the Singles10 – SwL,SwR,CL,CR,Pp/JL,Pp/JR,SnL,SnR,LC-L,LC-RWe have these… 1) Burpees with Clapping Pushup2) Scissor Jumps3) Pullups4) Evil Wheel Round 1: 10 reps of the Singles10 (eg. SwL) followed by 5 reps of one of the 4 listed above – repeat till you have done each of the Singles10Then do 10 Burpees, TGU 5L+5R, SwA x100You can increase weights here if you want to – optional but HIGHLY recommendedRound 2: 16 reps of the Singles10 (eg. SwL) followed by 5 reps of one of the 4 listed above – repeat till you have done each

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20111111 – 05h30 – Hipper Dougs

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JM + WarmUp (160 club) The Hipper Bridge – start in a normal strict bridge position, then touch your hip (the outside part where the hollow in your butt cheek is) to the floor (so you have to twist your core around), then straighten, repeat on opposite side.The Hipper Doug – do this while resting your feet on a ball – Thanks DOUG!! TGU L+R 1+1Evil Wheel 3Burpee (with clapping pushup) 3Deadlift (2xheavy KB) 3Airborne Lunge Pistol OR pullup 3The Hipper Walking Doug 3+3Snatches 10L+10R increase weights and repeat

20111109 – 05h30 – Basic12 and HipperBridges

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JM + WarmUp (160 club) Work:Rest 60:10… 48 roundsThe sequence…Sw2h,BrS,DoubleSwings,BrH(The Hipper Bridge)SwL,BrS,DoubleSwings,BrH(The Hipper Bridge)SwR,BrS,DoubleSwings,BrH(The Hipper Bridge)etc The Hipper Bridge – start in a normal strict bridge position, then touch your hip (the outside part where the hollow in your butt cheek is) to the floor (so you have to twist your core around), then straighten, repeat on opposite side.