20110915 – 05h30 – Reps & Laps
JM + WarmUp (160 club) The list: [Swing, Clean, Press, Snatch, Clean&Press]20L + 20R + 1 lap round the field When you’ve done all 5, add 4L & 4R
20110914 – 05h30 – Steve Cotter psycho circuit
JM + WarmUp (160 club) 8 exercises: Jumping (Side shuffle over a HiBox)Pushups (feet elevated)Good MorningsSwingUps (Toes to bar)SeeSaw Press (2xKB)V-sitSpeed JumpsDepth Jumps Work 60s, then rest/move 8s 6 rounds
20110913 – 05h30 – Technique Clinic
JM + WarmUp (160 club) We focus on the new techniques we learned from Steve CotterSome timed sets with assistance drills on the format below Part 1: Swing, Swing, CleanPart 2: Swing, CleanPart 3: Clean Set 1: 16kg: 1 min on each (L), then 1 min on each (R)Set 2: 20kg: 1 min 15s on each (L), then 1 min 15s on each (R)Set 3: 24kg: 1 min 30s on each (L), then 1 min 30s on each (R)
20110912 – 05h30 – Some running
JM + WarmUp (160 club) Swing L+R, Squats(Goblet)Clean L+R, Scissor JumpsPress L+R, Evil WheelSnatch L+R, BurpeesClean+Press L+R, Squats(Jumping – hands behind head)Run 1 Lap Start with 10 reps of each. After each circuit, add 2 reps
20110909 – 05h30 – Mixture
JM + WarmUp (160 club) Swings(2H) x10010 sets of: Squat(Goblet), Pullup,Abs, Pushups, Burpee SnatchSwings(2H) x100 1x Sprint Clean(L)Clean(R)Clean(DBL) Press(L)Press(R)Press(DBL) Clean&Press(L)Clean&Press(R)Clean&Press(DBL) 10 of each20 of each30 of each40 of each50 of each40 of each30 of each20 of each10 of each Increase weights and start again