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

20111110 – 05h30 – Basic10 + Double Cleans

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JM + WarmUp (160 club) KB move 54 seconds… Double Cleans 36 secondsWork 10 in a row (ie 15mins) then rest 1 minute4 rounds The KB exercises are SwL,SwR,CL,CR,Pp/JL,Pp/JR,SnL,SnR,LC-L,LC-R (ie. all one handed stuff)

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.

20111108 – 05h30 – Glenda’s Birthday workout

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JM + WarmUp (160 club) Glenda’s (marginally belated) birthday workout.The relevant numbers: 58-11-06-53 6 exercises … work:rest 53:11 … rounds 58SqGDouble SwingsEvilWheelDouble Clean+PressDragonLungesDouble Cleans

20111107 – 05h30 – Mini-increments

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JM + WarmUp (160 club) Scissor Jumps 10L+10RSnatches(L+R) 10+10 [2++]Burpees 10Double Jerks 10Airborne Lunge Pistol 5L+5R So every round, the Snatches (only the snatches) increases by 2 reps per hand