A relaxing Wednesday evening with friends ;)

JM Warm-up
1x2/2-get-up

5x30 seconds per of the four drills:
heavy sumo
medium-weight swing
ab wheel
light clean & press (C&P)
rest
superset carries, 2 passes each:
heavy/light farmer's walk
medium rack carry
rest
4x5-light crush curl
2x3/3-heavy/medium kickstand lunge
rest
1x2/2-get-ups
JM Cool-down

Oops!

I haven't been keeping up too well with the Bragg blog...
Here's what went down last Saturday a.m. Enjoy at your own risk!

Head to Toe Joint Mobility (JM)
10--->1: double push press (men use 2, 16kgs; women use 2, 8kgs or 2, 12kgs)
10--->1: snatch R/L (men use 16kg; women use 8kg or 12kg. Do both arms individually)
5/5-->1: clean/squat (men use 16kg; women use 8kg or 12kg. Do reps on each side)

3x5/5-GUSU (get-up sit-up/sit-up portion of get-up only, 5 reps straight then switch sides)
3x20sec-plank
JM cool-down

10--->1 means a descending ladder (of sorts).
Do 10 reps PP, then 10/10 reps snatch, then 5/5 clean/squat
active rest for up to 2 minutes
9 reps PP, then 9 reps snatch on each arm, then 4/4 clean/squat
active rest for up to 2 minutes
8 reps PP, 8/8 snatches, 3/3 C/Sq
active rest
7 PP, 7/7 snatches, 2/2 C/Sq
active rest
6 PP, 6/6 snatches, 1/1 C/Sq
active rest
5 PP, 5/5 snatch
active rest
4 PP, 4/4 snatch
active rest
3 PP, 3/3 snatch
active rest
2 PP, 2/2 snatch
no rest
1 PP, 1/1 snatch

flip-flop GUSUs & plank without rests in between either drills or sets ("super-set" the two drills)

Another Saturday morning with KBs

Joiny Mobility (JM) Warm-up

3x3-dbl suitcase DL
3x3/3-ren row

3x3/3-see-saw press
3x3/3-kickstand lunge

3x5/5-snatch
3x3/3-lo/med/hi swing

5min Get-ups (GU)
JM cool-down (opposing joints starting with c-spine)

Another Wednesday class...

Joint Mobility Warm-up
Arthrokenetic Reflex demonstration

1x5/5-GU (one set of 5 get-ups on each side, switching arms/sides after each rep)
1x20-two hand swings
1x5/5-push press
1x5/5- bent over row
1x5/5-FS (Front Squats)
quick rest/bouncing to relax

1x30-two hand swings
1x10/10-push press
1x8/8-bent row
1x8/8-FS
quick rest for water

1x40-two hand swings
1x15/15-push press
1x10/10-bent row
1x10/10-FS
quick rest

1x30- two hand swings
1x10/10-push press
1x8/8-bent row
1x8/8-FS
quick rest

rack carries around BB court
farmer's carries around BB court (carry two bells in one hand if you can)
OH (overhead) carries around BB court (carry two bells in one hand if you can)

1x5/5-GU
JM cool down

We're getting to be a good little group. Everyone, old and new, is learning so quickly for (most of us) only meeting once a week. I'm impressed ;) I continue to believe that like attracts like...these folks are good, quality people.