NSS Y15W22 Review

08/06/15
STRONG Session 7
C & P 24kg's 10 x 1
+3mins
CoC Gripper
#T x 5, 3 #1 x 2, 2, 1

09/06/15
S&S KB One Arm Jerk
20, 20, 20, 20, 20
+3:30mins 

11/06/15
STRONG Session 8
C & P 24kg's 8 x 2
CoC Grippers #T x 5, 3 #1 x 3, 2, 1
+4mins

12/06/15
S&S KB One Arm Jerk
20, 20, 20, 20, 20
+3:30mins 

13/06/15
KB Goblet Squat 24kg x 5/2
+5mins
STRONG Session 9
C & P 24kg's 10 x 1
+5mins

NSS Y15W21 Review

01/06/15
STRONG Session 4
C & P 24kg's 6 x 2
+6mins
CoC Gripper
#T x 3, 2, #1 x 1, 1

02/06/15
Two Hands Anyhow 20kg+20kg x 1
S&S KB One Arm Jerk
20, 20, 20, 20, 20
+3:45mins 

04/06/15
STRONG Session 5
C & P 24kg's 10 x 1
CoC Grippers #T x 5, 3 #1 x 2, 1, 1
+3mins

05/06/15
Two Hands Anyhow 20kg+20kg x 1
S&S KB One Arm Jerk
20, 20, 20, 20, 20
+3:45mins 

06/06/15
Sledge Hammer FERUPS (KB wrist flexion + KB wrist extension + front hammer raise + front lever to nose + KB zottman pinch curl)
Alternating
KB Goblet Squat 24kg x 3/3
+5mins
STRONG Session 6
C & P 24kg's 7 x 2
+10mins

NSS Y15W20 Review

25/05/15
STRONG Session 1
C & P 24kg's 10 x 1
+3mins
CoC Gripper
#T x 5, 3, #1 x 1, 1, #T x 3

26/05/15
Two Hands Anyhow 20kg+20kg x 1
S&S KB One Arm Jerk
20, 20, 20, 20, 20
+3:45mins 

28/05/15
STRONG Session 2
C & P 24kg's 5 x 2
CoC Grippers #Trainer 5 x 5
+5mins

29/05/15
Two Hands Anyhow 20kg+20kg x 1
S&S KB One Arm Jerk
20, 20, 20, 20, 20
+3:45mins 

30/05/15
Sledge Hammer FERUPS
Alternating
KB Goblet Squat 24kg x 2, 32kg x 2, 40kg x 2
+5mins
STRONG Session 3
C & P 24kg's 10 x 1
+5mins

NSS Y15W19 Review

18/05/15
Two Hands Anyhow 20kg+20kg x 1
Double KB Snatch & Press
20kg+20kg x 3, 5, 3, 5
+4mins
Box-Pistol x 1, 1, 1, 1, 1
+1min
CoC Gripper #Trainer x 8, 7, 6, 5, 5

21/05/15
KB Military Press
16kg x 5/2, 20kg x 3, 24kg x 1, 32kg x LF/1R, 24kg x 3
Alternating
Box-Pistols 16kg x 1, 1, 1, 1, 1
CoC Gripper #Trainer x 2 x (1, 2, 3, 4, 5)
+ 3mins

22/05/15
Two Hands Anyhow 20kg+20kg x 1
S&S KB One Arm Jerk
20, 20, 20, 20, 20 in 17:06mins
+4mins

23/05/15
Sledge Hammer FERUPS
Alternating
KB Goblet Squat 24kg x 2, 32kg x 2, 40kg x 2
+5mins
KB "Chain" (CL+SN+P+CL+P) x 1
16kg, 20kg, 24kg

NSS Y15W18 Review

11/05/15
Two Hands Anyhow 20kg+20kg x 1
Double KB Push Press
20kg+20kg x 2 x (5, 10)
KB Goblet Squat
32kg x 2 x (2, 3)
CoC Gripper #Trainer x 8, 7, 6, 5, 4, 3, 2
+3mins

12/05/15
Two Hands Anyhow 20kg+20kg x 1
S&S KB One Arm Jerk
20, 20, 20, 20, 20 in 17:08mins
+4mins 

14/05/15
(DSN+DCL+DMP+DFSQ+DMP) 24kg x 1
Double KB Military Press
24kg+24kg x 2/8
KB Goblet Squat
24kg x 5/2
CoC Gripper #Trainer x 7, 6, 5, 4, 3
+ 3mins

15/05/15
Two Hands Anyhow 20kg+20kg x 1
S&S KB One Arm Jerk
20, 20, 20, 20, 20 in 17:06mins
+4mins

16/05/15
Sledge Hammer FERUPS
Alternating
Practice Box-Pistols for a single, then Goblet Squat 24kg x 2, 32kg x 2, 40kg x 2
+5mins
Double KB Military Press
20kg+20kg x 5/2
16kg+16kg x 5/13
+4mins

NSS Y15W17 Review

04/05/15
Two Hands Anyhow 20kg+20kg x 1
Double KB Military Press
20kg+20kg x 2 x (3,4,3)
Double KB Front Squat 
20kg+20kg x 3, 4, 3
CoC Gripper #Trainer x 5, 6, 5
+3mins

05/05/15
Two Hands Anyhow 20kg+20kg x 1
S&S KB One Arm Jerk
20, 20, 20, 20, 20 in 17:06mins
+4mins 

07/05/15
Two Hands Anyhow 16kg+16kg x 1
Double KB Military Press
16kg+16kg x 7/5
Alternating
Double KB Front Squat 
16kg+16kg x 5/5
CoC Gripper #Trainer x 6/5
+ 2:30mins

08/05/15
S&S KB One Arm Jerk
20, 20, 20, 20, 20 in 17:08mins
+4mins

09/05/15
Sledge Hammer FERUPS
Goblet Squat 24kg x 3, 32kg x 4, 40kg x 3
+5mins
Double KB Military Press
24kg+24kg x 3 x (1,2,3)
+4mins

NSS Y15W16 Review

28/04/15
Bent Press 24kg x 1
S&S KB One Arm Jerk
20, 20, 20, 20, 20 in 22:09mins

30/04/15
Bent Press 24kg x 1
Double KB Push Press
20kg+20kg x 2 x (5,10)
Double KB Front Squat 
20kg+20kg x 3, 4, 3
CoC Gripper #Trainer x 5, 5, 5
+5mins

01/05/15
Bent Press 24kg x 1
S&S KB One Arm Jerk
20, 20, 20, 20, 20 in 21:08mins
+5mins

02/05/15
Sledge Hammer FERUPS
Goblet Squat 24kg x 5, 32kg x 3, 40kg x 2
+5mins
Double KB Military Press
16kg+16kg x 3 x (2,3,5,10)
+2mins