20110617 – 05h30 – Sprint ladder shuttle

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JM + WarmUp (160 club) multiplier exercise1x A) HEAVY bar or KB deadlift2x B) Double Press3L+3R C) Snatches L&R2x D) KB burpee + TuckJump1-8-1 eg1x deadlift, sprint across, walk back2x deadlift, sprint across, sprint back3x deadlift, sprint across, sprint back, sprint across, walk back.. If you do snatches3L + 3R6L + 6R.. If you do press or KB burpee246.. Sprints: 1 length is 1 countAcross & Back =2Across & Back & back =3On ODD numbers, WALK back. Even numbers sprint both directions

20110616 – 07h00 – Youth Day Circle of Friends

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JM + WarmUp (160 club) Weights set up in a random circle. You get what you get and work with it as follows…A) 80 secs of anything from A)B) 40 secs of anything from B)C) 10 secs of rest A) 1 Leg Deadlift and/or Goblet Squat: $ reps in total with the weight you get (eg. 1 left + 1 right + 2 Goblets… or 4 goblets…etc)B) TheDoug/Burpees/ScissorJumps/EvilWheel/WalkingBridgeC) Rest and move to next station Then, for the remaining time, any of swing/clean/press

20110614 – 05h30 – Legs/Core & Overheads

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JM + WarmUp (160 club) High Box StepUpsHigh Box Sideward StepUpsPullupsEvil WheelsInchWormBoxJumps Long CycleSnatchesPress/Jerk 1m KB, 1m Other 6 in a set (12m), rest 30s, repeat (5 sets)

20110613 – 05h30 – Core Monday

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JM + WarmUp (160 club) 1min KB (any of Basic12)50s of any of ScissorJumps, BoxJumps, IsometricDragonLunge(Hold at the bottom), ReverseBridge, 1L-Bootstraps, KB-Leapfrog

Steve Cotter 2011

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Steve Cotter is returning in September 2011. We will hold 2 certification workshops (CKT I 3/4 September 2011 & CKT-FMD 10/11 September 2011) & also some workshops & Master Classes in Durban, Johannesburg & Cape Town. contact me to confirm your place ASAP.