20110827 – 07h00 – L+R+DBL;DBL;L+R

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JM + WarmUp (160 club) 3 different size KB’s: light, medium, heavy4 Exercises: Clean, Press, Snatch, LC(C+P) On each of these, do a mini timed set:light KB’s… L…R…DBLmedium KB’s… DBL’s onlyheavy KB’s… L…R…(singles) only 1) 30s on each with 10s between exercises and 30s rest at the end of the exercise group2) 40s on each with 12s between exercises and 30s rest at the end of the exercise group3) 60s on each with 15s between exercises and 40s rest at the end of the exercise group HRMax= 176  kcal= 1294

20110826 – 05h30 – Walking

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JM + WarmUp (160 club) 1) BearWalk2) KB Left3) KB Right4) Walking bridge5) DuckWalk6) KB Left7) KB Right8) Walking bridge The KB exercises – 3 rounds – Swings, C+P, SnatchesRound 1: 60s on each of the 8 using Swings as the KB exerciseRound 2: 60s on each of the 8 using C+P as the KB exerciseRound 3: 60s on each of the 8 using Snatches as the KB exercise Round 4: 90s on each of the 8 using Swings as the KB exerciseRound 5: 90s on each of the 8 using C+P as the KB exerciseRound 6: 90s on

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20110823 – 05h30 – Hi/Lo Jogging Bells

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JM + WarmUp (160 club) Set out the weights about 10m apart in lines of 4 of the same size/weight.Low weight has higher reps – you can choose which you prefer.The 0th KB is heavier than the rest of that line ‘cos it’s 2-hand swingsAt the 0th KB, Swings 2-hands. Jog to 1st KB.At the 1st KB, Swings L+R. Jog back to 0th KBAt the 0th KB, Swings 2-hands. Jog to 2nd KB.At the 2nd KB, Cleans L+R. Jog back to 0th KBAt the 0th KB, Swings 2-hands. Jog to 3rd KB.At the 3rd KB, Presses L+R. Jog back

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