update

January 19, 2010
JM
5 DL – 1 GS – 5 DL – 2 GS – 5 DL – 3 GS – 5 DL – 4 GS – 5 DL – 5 GS
12 min swing, minimum: 20 swing / min
5 x 3-3 / 4-4 / 5-5 MP – lat pull
2 sets: 8-8 floor press – 8-8 side lunge – 8-8 side lift
2 sets: 5 Janda situp - 10 hip lift - 20 windscreen wiper
8 min swing, minimum: 20 swing / min
Stretch

January 21, 2010
JM
10 DL – 5 ULP – 5-5 one handed DL – 5-5 halo – 5-5 single legged DL – 5-5 ULP to hold

19 swing – 1 GS
18 swing – 2 GS
…
10 swing – 10 GS

1-1 TGU & 1-1 side press & 1-1 windmill
1-1 TGU & 2-2 side press & 2-2 windmill
1-1 TGU & 3-3 side press & 3-3 windmill
1-1 TGU & 2-2 side press & 2-2 windmill
1-1 TGU & 1-1 side press & 1-1 windmill

2 sets: 10 crunch – 10 hip lift – 20 Russian twist

8-10 min VO2 max: snatch / clean / swing

Stretch

January 26, 2010
JM
5-5 halo – 8 DL – 3 slow GS – 9 DL – 3 slow GS – 10 DL – 3 slow GS

10 min swing, 2 KB: usual KB 20 swing / min; lighter KB: 22 swing / min

5x1-2-3 ladders, 5-5 lat pull in between:
1.) kneeling press
2.) half kneeling press
3.) ILL press
4.) single legged press
5.) MP

2 sets: swing-clean-high pull-snatch 3x1-1

2 sets: 6 Janda situp - 10 ASLR - 20 bicycle

10 min swing, 2 KB: usual KB 20 swing / min; lighter KB: 22 swing / min

Stretch

January 28, 2010 – powered by Ervinator