20110630 – 05h30 – 100’s
JM + WarmUp (160 club) Evil WheelSnatchesSquat(Goblet)HiBox StepupsBurpee Box JumpsOH TGU lungeDouble Swing100 reps of each
20110629 – 05h30 – 15 reps
JM + WarmUp (160 club) Evil WheelSwingupsDeck SitupsInchWormBulgarian BagFloor WipersStatic Lizard”walk”KB woodchopKB-crunchL-sit(as long as possible)Winshield WiperOver the body pass Hamstring Snatch drillBridge WalkingBridge JumpingTheDoug Walking (WalkingBridge on a ball)TheDoug Jumping (WalkingBridge on a ball) HiBox StepUpsDeepBox Squat jumps Snatches
20110628 – 05h30 – Torture Chamber
JM + WarmUp (160 club) Deep Box Squat JumpsDouble Clean+PressSnatchPull Hamstring drillSnatches (L+R)Jerk Specific SquatsPullups 3++ (add 3 reps every round) HRMax= xxx kcal= xxx
20110627 – 05h30 – The John Sanei workout
JM + WarmUp (160 club) Johnnies birthday – 27/6/1975 36yrs oldWork 36s rest 19s x27 sets. Rest 75s and repeat 6 exercisesEvil WheelRenegade RowsSeeSaw pressBurpeesSwings Alternating (heavy)Double Cleans Finish with 36 TGU’s HRMax= xxx kcal= xxx
20110624 – 05h30 – 8 minutes
JM + WarmUp (160 club) Skip 2m, EW 2m,Skip 2m, EW 2m Deep Box Squat Jumps x16, Walking Bridge x16 – for 8mGetUpSitups 5L/5R, TGU lunge with KB O.H 5L/5R – for 8mDBL squat press x8, BulgarianBag or KB-leapfrog x8 – for 8mTGU 3L/3R, SwA(x32) – for 8mSteve Cotter Lunges O.H + Double P/J or LongCycle – for 8m