20110908 – 05h30 – A few pullups

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JM + WarmUp (160 club) 8    Swing(L)2(ladies)/3(men)    Pullups8    Swing(R)2(ladies)/3(men)    Pullups8    Swing(DBL)2(ladies)/3(men)    Pullups 8    Clean(L)2(ladies)/3(men)    Pullups8    Clean(R)2(ladies)/3(men)    Pullups8    Clean(DBL)2(ladies)/3(men)    Pullups 8    Press(L)2(ladies)/3(men)    Pullups8    Press(R)2(ladies)/3(men)    Pullups8    Press(DBL)2(ladies)/3(men)    Pullups 8    Snatch(L)2(ladies)/3(men)    Pullups8    Snatch(R)2(ladies)/3(men)    Pullups8    Snatch(DBL)2(ladies)/3(men)    Pullups 8    Clean&Press(L)2(ladies)/3(men)    Pullups8    Clean&Press(R)2(ladies)/3(men)    Pullups8    Clean&Press(DBL)2(ladies)/3(men)    Pullups__________________________________________________10    Swing(L)2(ladies)/3(men)    Pullups10    Swing(R)2(ladies)/3(men)    Pullups10    Swing(DBL)2(ladies)/3(men)    Pullups 10    Clean(L)2(ladies)/3(men)    Pullups10    Clean(R)2(ladies)/3(men)    Pullups10    Clean(DBL)2(ladies)/3(men)    Pullups 10    Press(L)2(ladies)/3(men)    Pullups10    Press(R)2(ladies)/3(men)    Pullups10    Press(DBL)2(ladies)/3(men)    Pullups 10    Snatch(L)2(ladies)/3(men)    Pullups10    Snatch(R)2(ladies)/3(men)    Pullups10    Snatch(DBL)2(ladies)/3(men)    Pullups 10    Clean&Press(L)2(ladies)/3(men)    Pullups10    Clean&Press(R)2(ladies)/3(men)    Pullups10    Clean&Press(DBL)2(ladies)/3(men)    Pullups__________________________________________________12    Swing(L)2(ladies)/3(men)    Pullups12    Swing(R)2(ladies)/3(men)    Pullups12    Swing(DBL)2(ladies)/3(men)    Pullups 12    Clean(L)2(ladies)/3(men)    Pullups12    Clean(R)2(ladies)/3(men)    Pullups12    Clean(DBL)2(ladies)/3(men)    Pullups 12    Press(L)2(ladies)/3(men)    Pullups12    Press(R)2(ladies)/3(men)    Pullups12    Press(DBL)2(ladies)/3(men)    Pullups 12    Snatch(L)2(ladies)/3(men)    Pullups12    Snatch(R)2(ladies)/3(men)    Pullups12   

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20110907 – 05h30 – 1 Handed pyramid

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JM + WarmUp (160 club) Pyramid Single Handed ALL Left (1-10), then ALL Right (1-10)1    Sw1    C1    P1    Sn1    C+P 2    Sw2    C2    P2    Sn2    C+P 3    Sw3    C3    P3    Sn3    C+P 4    Sw4    C4    P4    Sn4    C+P 5    Sw5    C5    P5    Sn5    C+P 6    Sw6    C6    P6    Sn6    C+P 7    Sw7    C7    P7    Sn7    C+P 8    Sw8    C8    P8    Sn8    C+P 9    Sw9    C9    P9    Sn9    C+P 10    Sw10    C10    P10    Sn10    C+P

20110906 – 05h30 – 10, 20, 30

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JM + WarmUp (160 club) 10    Swing(L)10    Evil Wheel10    Swing(R)10    Pushup10    Clean(L)10    Squat(Goblet)10    Clean(R)10    Squat(BodyWeight)10    Press(L)10    Burpees10    Press(R)10    Scissor Jumps10    Snatch(L)10    Bridge(Walking)10    Snatch(R)10    Spetsnaz Rolls10    Clean&Press(L)10    Evil Wheel10    Clean&Press(R)10    Pushup20    Swing(L)20    Squat(Goblet)20    Swing(R)20    Squat(BodyWeight)20    Clean(L)20    Burpees20    Clean(R)20    Scissor Jumps20    Press(L)20    Bridge(Walking)20    Press(R)20    Spetsnaz Rolls20    Snatch(L)20    Evil Wheel20    Snatch(R)20    Pushup20    Clean&Press(L)20    Squat(Goblet)20    Clean&Press(R)20    Squat(BodyWeight)30    Swing(L)30    Squat(BodyWeight)30    Swing(R)30    Burpees30    Clean(L)30    Scissor Jumps30    Clean(R)30    Bridge(Walking)30    Press(L)30    Spetsnaz Rolls30    Press(R)30    Evil Wheel30    Snatch(L)30    Pushup30    Snatch(R)30    Squat(Goblet)30    Clean&Press(L)30    Squat(BodyWeight)30    Clean&Press(R)30    Burpees

20110905 – 05h30 – Abs/Core & Legs

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JM + WarmUp (160 club) Swing(L)Swing(R)Get-Up-Situp(L)Get-Up-Situp(R)Squat(Goblet) Clean(L)Clean(R)Get-Up-Situp(L)Get-Up-Situp(R)Squat(Goblet) Press(L)Press(R)Get-Up-Situp(L)Get-Up-Situp(R)Squat(Goblet) Snatch(L)Snatch(R)Get-Up-Situp(L)Get-Up-Situp(R)Squat(Goblet) Clean&Press(L)Clean&Press(R)Get-Up-Situp(L)Get-Up-Situp(R)Squat(Goblet) 5 of each10 of each15 of each20 of each25 of each Increase weights and start again