12-30-2009 MASC GROUP

"2010"

20 sets

10 reps

3 exercises

2 hand goblet hold/squat and press

2 hand swings

2 hand goblet hold/lunges

Rest as needed

Happy New Years!

12-29-2009 MASC

2 minutes work/1 minute rest

2/12kg jerks

2/16kg jerks

2/20kg jerks

3 rounds

2 minutes rest

10 minutes snatch, switching hands every minute

12-28-2009

Same workout as 12-22-2009

12-22-2009 Tuesday MASC

Heavy weight day

10 double clean and jerk, 2 minutes to complete and rest the remaining time.

10 double racked squats, 2 minutes to complete and rest the remaining time.

10 double swings, 2 minutes to complete and rest the remaining time.

4 rounds

drop weight

2 rounds

2 minutes rest

2 minutes 2 hand swings

2 minutes rest

2 minutes 1 hand swings, 1 minute R/1 minute L

2 minutes rest

2 minutes alternating swings

12-19-2009 Saturday MASC

3 minutes alternating swings

2 minutes rest

2 minutes double jerks

2 minutes rest

2 minutes double cleans

2 minutes rest

2 minutes double jerks

2 minutes rest

2 minutes double swings

2 minutes rest

2 minutes double jerks

2 minutes rest

2 minutes double cleans

2 minutes rest

2 minutes double jerks

2 minutes rest

2 minutes double swings

3 minutes rest

6 minutes OACJ switching hands every minute

3 minutes rest

Jump squats-2 kbells, 25 reps/5 sets

12-15-2009 MASC

Alternating swings

3 minutes

LCCJ or OACJ

4 minutes

10 reps/minute

OACJ switch on 2 minutes

2 rounds

3 minutes rest

Jason/20kg, Kim/12kg, Eric/16kg

4 minutes

10 reps/minute

OACJ switch on 2 minutes

1 round

Jason/16kg, Kim/12kg, Eric/12kg

3 minutes rest

Double cleans

3 minutes

2 minutes rest

Double cleans

2 minutes

Double cleans

1 minute

2 minutes rest

Double overhead holds

1 minute

1 minute rest

3 rounds

12-12-2009

WARM UPS

WORKOUT

OACJ

Switching on the minute

2 minutes work

2 minutes rest

4 minutes work

2 minutes rest

6 minutes work

2 minutes rest

8 minutes work

3 minutes rest

LCCJ

2 minutes work

2 minutes rest

2 rounds

1 hand heavy swings

1 minute work

1 minute rest

2 rounds

Tabata

Jump squats

20 seconds work/10 seconds rest

8 rounds

12-09-2009 MASC GROUP

WARM UPS

WORKOUT

1 minute work/30 seconds rest

2 hand swings

Step ups

Push press or jerk

Box lunge-elevated rear leg

Russian twists

5 rounds

2 to 3 minutes rest

Tabata

2 hand swings

20 seconds work/10 seconds rest

12 rounds

12-08-2009

2 hand swings 20

Squat & press 5L/5R

1 minute for each exercise rest when exercise is completed.

No scheduled rest.

10 sets

3 minutes rest

Snatch

Light KB

10 minutes

Multi hand switches

12-05-2009

MASC GROUP

30 seconds work/30 seconds rest

2 hand swings

Push ups

Jerk or push press

Body weight squats

Tactical lunges

6 sets

2 to 3 minutes rest

Tabata 20/10

8 sets

2 hand swings

Squat thrust

12-13-2009

DOUBLES

5-10-15

Swings

Jerks

Squats

30 to 60 seconds rest after each set.

3 sets

Sots alternating press 5L/5R

Overhead squats 5

30 to 60 seconds rest after each set.

5 sets

12-02-2009

MASC GROUP

21-19-17-15-13-11-9-21

2 hand swings

Squat & press

8's

Sumo squats

Good mornings

Rest as little as possible.

Supermans

Swims with straight arms

Swims with breast stroke

Shark

11-20-2009

HEAVY DAY

Single jerks 5L/5R

1 hand swings 10L/10R

2 hand squats 5

1 minute limit for each exercise, rest if exercise is completed within the minute.

No scheduled rest.

10 sets

Jason-40kg KB for all 3 exercises.

11-17-2009

SNATCH

10 minutes

Light KB

Switching hands every minute

2 to 3 minutes rest

One Arm Long Cycle

15 minutes

Light to Medium KB

Multi hand switch

SUNDAY

Graveyard trot

20 minutes

Nice pace

Beautiful day

MASC 11-14-2009 SATURDAY

SWINGS AND STUFF

LOTS OF SWINGS!!!

THURSDAY 11-12-2009

6 am KB class at Alliance PT

Afternoon run

Canon-Mac track

4 miles

10 minute miles

Slow...

MASC 11-11-2009 WEDNESDAY

WARM UPS

1 minute each

passing-alt swings-2 hand swings-1 hand swings right-1 hand swings left

2 minutes rest

1 minute/30 seconds rest between each exercise

bench/box step ups

2 hand swings

walk out/in

tactical lunges

deck squats

clean/squat/press

4 sets

2 minutes rest

lower body body weight exercises

MASC 11-10-2009 TUESDAY

OALC

12 minutes switching arms each minute

2 minutes rest

Rack squat right 1 minute

1 hand swing right 1 minute

Rack squat left 1 minute

1 hand swing left 1 minute

1 minute rest

3 sets

2 minutes rest

1 hand swing with 2 kettlebells in one hand

30 seconds right

30 seconds rest

30 seconds left

30 seconds rest

3 sets

2 minutes rest

20 deck squats

MONDAY 11-09-2009

SOUTH PARK

4 laps at the fairground oval

medium pace

10 sets of stairs

medium pace

100 step ups on 24 inch+ concrete barrier

25 minutes total.

SUNDAY 11-08-2009

Moderate paced run in the outer most lane at Canon-Mac track

16 laps/4 miles

Felt descent, low back sore from workout the day before, feet a little sore, not bad for 230lbs

MASC 11-07-2009

Indian club warm ups

Double jerks 1 minute

Double cleans 1 minute

Rest 1 minute

5 rounds

2 minutes rest

Double LCCJ 30 seconds

Double swings 30 seconds

Rest 30 seconds

10 rounds

2 minutes rest

Windmill high/low 10/10

3 sets

THURSDAY 11-05-2009

Moderate workout with my 6am flock.

9am run in the bone yard, 6 laps, downhill, uphill, level, run home.

3pm bicycle ride, hill climb intervals, 30 minutes.

Super Frog here I come! 11-03-2009

6 am put my flock through their paces at Alliance Physical Therapy.

845 am 6 laps around the tombstone track (downhill, uphill, level), jog home, 27 minutes.

4 pm MASC

CLUB WARM UPS

WORKOUT

3 minutes LCCJ 2/16 kg sprint

2 minutes rest

2 minutes LCCJ 2/16 kg sprint

2 minutes rest

1 minute LCCJ 2/20 kg sprint

2 minutes rest

1 minute LCCJ 2/24 kg sprint

2 minutes rest

1 minute LCCJ 2/28 kg sprint

2 minutes rest

5 minutes alternating swings 20 kg

2 minutes rest

2 minutes 1 hand swings R 16 kg

1 minute rest

2 minutes 1 hand swings L 16 kg

2 minutes rest

1 minute 2 hand swings 32 kg

2 minutes rest

ANIMAL BODY WEIGHT CONDITIONING

MASC SATURDAY 10-31-2009

1 minute work/30 seconds rest

Rower-average 45 spm

LCCJ 2-20kg average 10 rpm

5 sets

3 minutes rest

1 minute work/30 seconds work-no rest

jerks 2-20kg

rack

2 sets

2 minutes rest

cleans 2-20kg-10

deck squats 5

30 seconds rest

sprint through 5 sets

2 minutes rest

2 hand band swings 24kg

20 seconds work/10 seconds rest

10 sets

SOLO TRAINING

10 am

4 laps around the old bone yard circuit

downhill, uphill, level, repeat

jog home

345pm

MASC

WARM UPS

clubs

med ball

agility

deck squats, pistol on the way down

METABOLIC CONDITIONING

1. single kettlebell jerks 5 L+R/40kg

2. 1 hand swings 10 L+R/40kg

3. hindu squats 25

1 minute rest

10 sets

I kept the same pace all the way through. No more than 1 minute to complete each exercise.

SATURDAY 10-24-2009 MASC

2 kettlebells

squat and strict press

30 to 60 seconds rest

1, 2, 3, 4, 5

2 minutes rest

single kettlebell jerks L + R

30 to 60 seconds rest

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

2 minutes rest

2 kettlebell suitcase squats

30 to 60 seconds rest

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

2 minutes rest

military press L+R

30 to 60 seconds rest

5 sets of 5

2 minutes rest

2 hand swings

30 to 60 seconds rest

25, 50, 75

BACK WITH A VENGEANCE!!!

Thursday

October 22, 2009

MASC

Recently returned from an excellent KB workshop.

Time to get back into a good groove and consistent posting.

Warm ups

Indian Clubs and joint mobility

5 rounds

2 minutes or work

30 seconds of rest

1. rowing, double or single jerks, deck squats

2. rowing, double or single jerks, deck squats

3. rowing, double or single jerks, deck squats

4. rowing, single long cycle, deck squats

5. rowing, single long cycle, deck squats

TUESDAY 9-01-2009 MASC

5 minutes LCCJ

Jason 2/20kg

8,8,8,8,8

8,8,8,8,8

2:30 minutes LCCJ

Jason 2/20kg

38 reps

1 minute work/1 minute rest

jerks

Jason 2/20kg

18-15-14-17-15

10 minutes OALC

Kim 16kg

L66 R70

136 reps!!!

candidate master of sport level!!!

GROUP 8-26-2009 MASC

WARM UPS

shoulders, chest hollow/arch, tea cups single/double, back and forward bend, waist, hindu push ups and squats

TGU's

5 minutes work/3 minutes rest

2 rounds

OH SQUATS

5 minutes work/3 minutes rest

OH LUNGES

5 minutes work/3 minutes rest

SUMO-DEADS-GOOD MORNINGS-1LEG DEADS L/R

5 minutes work/3 minutes rest

2HAND SWINGS-1HAND SWINGS R-1 HAND SWINGS L-ALTERNATING SWINGS-2HAND SWINGS HIGH

5 minutes work/3 minutes rest

TUESDAY 8-25-2009 MASC

10 heavy jerks L/R

10 heavy 2 hand swings

10 rounds minimal rest to complete the workout

GROUP 8-19-09 MASC

WARM UPS

scorpions, cobras, hip crossovers, glute march, shoulders, waist, lunge and hip tilt, low lunge, duck walks and hops, deck squats

CORE

top of tgu 10

good mornings 10

kbell v-ups 20

2 rounds

21-19-17-15-13-11

2 hand swings

2 hand squats

clean and jerks

tabata

2 hand swings

20 seconds work/10 seconds rest x 8

TUESDAY 8-18-2009 MASC

3 minutes alternating swings

LCCJ or OALC

4 minutes work/4 minutes rest

Jason 2/16kg 63, 64, 65

Kim 12kg 40R/36L, 37R/334L, 35R/35L

Eric 2/12kg 46,53,51

single jerks

2 minutes L/2 minutes R

Jason 20kg 30R/30L

Kim 12kg 50 R/50L

Eric 16kg 26R/30L

2 kbell 1 hand swings

2 minutes 1L/1R

1 minute rest in between L+R

3 minutes 2 kbell swings

MASC SATURDAY 8-15-2009

HEAVY METAL

2 kbell squat/press 5

2 kbell 1 leg deads 5L/5R

2 kbell snatch 5

high/low windmill 5L/5R

renegade rows 6

suitcase deads/2 kbells in 1 hand 5L/5R

3 rounds

2 kbells in 1 hand grip hold to failure 2 to 3 rounds L/R

MASC THURSDAY 8-13-2009

3 minutes alternating swings

2 minutes rest

2 minutes jerks

1 minute left/1 minute right

Jason 28kg/11,11

Kim 12kg/ 12,12

2 minutes rest

4 minutes jerks

switching on the minute

Jason 28kg/ 10,10,10,10

Kim 12kg/14,14,19,19

2 minutes rest

6 minutes jerks

switching on the minute

Jason 28kg/ 10 x 6

Kim 12kg/ 20 x 6

4 minutes rest

8 minutes jerks

switching on the minute

Jason 28kg/ 8 x 8

Kim 12kg/ 8 x 3

MASC GROUP 8-12-2009

WARM UPS

1 minute work/30 seconds rest

2 rounds

1. ball slams/12 lbs.

2. deck squats

3. alternating bench step ups

4. alternating clubbell over shoulder swings/lunges

5. trx angled/horizontal rows

6. assisted jump squats

7. jumping dips

3 minutes rest

20 seconds work/10 seconds rest

4 rounds

2 hand swings

2 hand squats

8's

2 hand lunges

1 minute rest

5 minutes alternating swings

MASC TUESDAY 8-11-2009

20 minutes

OALC

Switch hands as needed

Jason 28kg/155 reps-90 reps first 10 minutes/65 reps the last 10 minutes

5 minutes rest

6 minutes 1 hand swings switching hands on the minute

MASC 8-08-2009

DOUBLE STUFF

sets of 10

2 kbells

swings

cleans

jerks

snatching

pressing

squats

high/low windmills

2 bell/1 hand swings L/R

quad bell swings/2 in each hand

MASC 8-06-2009

KIM

oalc

20kg

2 minutes

8L/8R

3 minutes rest

10L/10R

4 minutes rest

12L/12R

3 minutes rest

JASON

lccj

2/24kg

2 minutes

10, 10

3 minutes rest

10,10

4 minutes rest

11,11

3 minutes rest

50 jerks 2/24kg

2 minutes rest

50 snatches 2/12kg

2 minutes rest

25 1 hand swings 2/12kg x 3 sets R/L

TEAM SPARTANIC GS TRAINING AT MASC

KIM

oalc

4 minutes

20kg

L 6,6 R 6, 6

4 minutes

16kg

L 2,2 R 2,2

4 minutes

20kg

L 10,10 R 10,10

JASON

LCCJ

4 minutes

2/24kg

6,6,6,6

4,4,4,4

1,1,1,1

ERIC

LCCJ

4 minutes

2/16kg

7,7,7,7

9,9,6,6

7,6,6,6

heavy 1 hand swings

5 minutes

switching hands every 30 seconds

7-28-2009 ALLIANCE 0600

WARM UPS

CORE

high windmill 10 L/R

1 leg dead lift-kbell in opposite hand 10 L/R

kbell v-ups 10

kbell sit backs 10

3 rounds

STRENGTH

pressing pyramid

clean and press

1, 2, 3, 4, 5 L/R

alternating swings 30

2 rounds

2 hand swings heavy 10

push ups 10

10 rounds

7-25-2009 MASC

3 minute alternating swings

1 minute rest

6 minutes jerks-switching hands on the minute

2 minutes rest

6 minutes snatch-switching hands on the minute

2 minutes rest

4 minutes clean and squat-switching hands on the minute

2 minutes rest

4 minutes 1 hand swings-switching hands on the minute

sots press 10 L/R

overhead squat 10 L/R

bent press 5 to 10 L/R

renegade rows 10

7-23-2009 MASC

HEAVY DAY

5 max reps

30 seconds to 1 minute rest

heavy swings

doubles

10 reps

3 to 5 sets

heavy pressing

singles

5 reps L/R

3 to 5 sets

heavy pressing

doubles

5 reps

3 to 5 reps

heavy squats

doubles

5 reps

3 to 5 reps

heavy cleans

singles

5 reps L/R

3 to 5 reps

7-23-2009 ALLIANCE 0600

WARM UPS

back/forward bending, palms up side bend, trunk twisting, shoulders, lunge/knee pull

CORE

kbell v-ups 10

russian twists 20

kbell seated knee ups 10

kbell sit backs 5L/5R

3 rounds

STRENGTH

clean and press 5L/5R

25- 2 hand swings

5 rounds

single leg dead lifts holding kbell in opposite hand 10L/10R

high windmill 5L/5R

good mornings 10

3 rounds

alternating bent over rows 20

floor press 10L/10R

2 hand swings to high pulls 30

3 rounds

kbell armbar

MASC 10am

After recovering from the 0600 workout, I still have some gas in the tank.

20 minutes
clean and jerk
alternating 1 rep R/1 rep L
setting down the kbell a moment between each rep
88lbs kbell for 87 reps

ALLIANCE 0600

WARM UPS
scorpions, cobras, hip crossovers, glute marching, hindu squats, hindu push ups, deck squats

CORE
Top of TGU

METABOLIC
2 hand swings-3 minutes
1 minute rest
clean and push press-switching on the minute-4 minutes
1 minute rest
1 hand squat-1 hand swing-1 hand lunge-1 minute each switching at 3 minutes-6 minutes
2 minutes rest
tactical lunge-2 hand swing to high pull-8's-alternating bent over row-1 minute each-4 minutes
2 minutes rest
clean, squat, push press-switching on the minute-8 minutes
2 minutes rest
1 hand swings L/R-alternating swings-2 hand swings-1 minute each-4 minutes

0600 ALLIANCE

WARM UPS

twisting-shoulders-balance-lunge and knee pull-cobras

FREE FLOW

1 minute work/30 seconds active rest

intermittent 30 seconds rest

a good 45 minutes of hard work

MASC GROUP 7-15-2009

BARN BURNER!!!

2 minute rounds

1 minute rest

2 rotations

1. wall ball

2. medicine ball slams

3. kbell hot potato

4. deck squats

5. jump rope

6. kbell step ups

7. overhead kbell lunges

8. trx horizontal pull ups

9. walking 2 hand kbell swings

10. walk out to elbows-walk in

MASC 7-14-2009

LCCJ 2/24kg-5 minutes-31 reps-Jason

LCCJ 2/16kg-5 minutes-29 reps-Eric

OALC 1/16kg-10 minutes-60L-56R-Kim

3 minutes

10 double swings/5 seconds rack holds

Jason 2/24kg

Eric 2/16kg

3 minutes

double cleans

Jason 2/24kg

Eric 2/16kg

heavy 1 hand swings

10 L/R

3 rounds

Jason 40kg

Eric 28-32kg

double jerks

100 reps

2/12kg

0600 ALLIANCE 7-14-2009

WARM UPS

scorpions-cobras-hip crossovers-glute marching-dragon twisting-power lunges-alternating tpush ups

CORE

single kbell knee to elbow 10/10

russian twists 20

kbell v-ups 20

wipers 20

3 rounds

METABOLIC

2 hand swings-2 hand squats-push press split L/R-alternating lunges-8's to a hold-1 minute rest

10-15-20-25-30

clean and press

6 minutes switching hands on the minute

WHITE MEN CAN"T JUMP???

Steve Cotter the human hydraulic piston!

SATURDAY MORNING GS TRAINING

5 minutes clean and jerk
single or double
jason 2/16kg 70 reps
kim 1/12kg 43L 42R
eric 2/16 kg 40 approx.

3 minutes rest

2 minutes clean and jerk
single or double
jason 2/16kg 32 reps
kim 1/20kg 15L 13R
eric 2/16kg 17 reps

2 minutes rest

2 minutes clean and jerk-1/15seconds
single or double

2 minues rest

2 minutes clean and jerk-1/15seconds

2 minutes rest

2 minutes clean and jerk-1/30seconds

2 minutes rest

6 minutes of single jerks
switching hands on the minute

2 minutes rest

heavy 2 hand swings
1 minute work/1 minute rest
3 sets

0600 07-09-09 ALLIANCE

WARM UPS
twisting-bending forward/back-palms up/overhead side bends-t,y,w,l-shoulders

CORE
high windmills 5/5
single leg dead lifts 5/5
suitcase lift 5/5
3 sets

METABOLIC
clean-squat press/2 hand swings
cl-sq-pr 1 L/R
20 2 h sw
cl-sq-pr 2 L/R
20 2 h sw
cl-sq-pr 3 L/R
20 2 h sw
cl-sq-pr 4 L/R
20 2 h sw
cl-sq-pr 5 L/R
20 2 h sw
cl-sq-pr 4 L/R
20 2 h sw
cl-sq-pr 3 L/R
20 2 h sw
cl-sq-pr 2 L/R
20 2 h sw
cl-sq-pr 1 L/R
20 2 h sw

MASC GROUP 07-08-09

HAPPY BIRTHDAY KIM!

WARM UPS
lunge/tilt-low lunge-duck walks and hops-walk out/in-deck squats

38 reps/1 minute rest
2 hand swings
2 hand squats
cleans R
cleans L
alternating lunges
1 hand swings R
1 hand swings L
push press or jerk R
push press or jerk L
alternating swings
good mornings
tactical 8's
2 hand swings with high pulls

0600 07-07-09 ALLIANCE

WARM UPS
twisting-back/forward bending-palms up side bends-arm circles-alternating backwards lunging/knee to ankle/knee pull-hindu squats-hindu push ups

1/4 TGU
10 R/L

METABOLIC
10 minutes of work/5 exercises-2 minutes an exercise/2 minutes of rest
1. 2 hand swings
2. v-ups
3. push press 1/1
4. body weight squats
5. floor press 1/1

2 minutes of rest

1. 1 hand swings 1/1
2. straight leg sit ups
3. 2 hand squats
4. push ups
5. tactical lunges

2 minutes of rest

1. figure 8's
2. leg lifts
3. clean and press 1/1
4. mtn climbers
5. clean and squat 1/1

2 minutes of rest

1. clean and lunge and press 1/1
2. squat thrusts
3. squat and push press 1/1
4. walk out/in
5. 1 hand swings and cleans 1/1

IT"S A BIRD, IT"S A PLANE...

NO! IT"S JUST STEVE COTTER PROVING TO US ONCE AGAIN THAT HE IS NOT HUMAN!!!

0600ALLIANCE GROUP...

UGH! Am I really working out at 6am?

WARM UPS
scorpions, cobras, hip crossovers, glute bridge with leg extended, walk out/in

ABS
good mornings 10
russian twist 10
kbell v-ups 10
3 sets

METABOLIC
1 minute intervals
2 hand swings
plank
2 hand squats
half plank
8's
REST
2 hand overhead squats
push ups
2 hand alternating lunges
flutter kicks
passing
REST
clean, squat, press R
side half plank
clean, squat, press L
side half plank
2 hand swing to high pull
REST
push press R
single leg dead lifts R
push press L
single leg dead lifts L
8's
REST
clean, squat, lunge R
1 hand swings R
clean, squat, lunge L
1 hand swings L
slingshot passing
plank

TIMED SETS...

6-30-2009

WARM UPS

3 minutes alternating swings
2 minutes rest
3 minutes jerks R
2 minutes rest
3 minutes jerks L
2 minutes rest
6 minutes clean 3L/3R
2 minutes rest
3 minutes squats
2 minutes rest
6 minutes snatch 3L/3R
3 minutes rest
tabata jump squats 20/10 8 sets
tgu 20

0600 ALLIANCE GROUP

6-30-2009

WARM UPS
alternating lunges with knee pulls, walk out/in, hindu push ups and squats, starbursts

OH SQUAT PROGRESSION
arms overhead locked out, feet under hips 5/feet close 5
arms overhead palms together locked out, feet under hips 5/feet close 5

alternating swings
racked squats L/R
push press L/R

20 30 40 50 rest 40 30 20
05 10 15 20 rest 15 10 05
05 10 15 20 rest 15 10 05

2 hand swings
light 30, medium 20, heavy 10, medium 20, light 30, medium 20, heavy 10

HEAVY STUFF...

6-27-2009
Justin payed us a visit. We worked hard then ate badly. That's living!

clean and jerk/heavy
1 minute on/1 minute off
10 sets

2 hand swings/heavy
1 minute on/30 seconds off
5 sets

low windmill/heavy
1 minute on/30 seconds off
2 sets

pressing L/R
10, 8, 6, 4, 2, to failure

A GEM FROM MR. COTTER...

6-25-2009

high/low windmills 5 L/R
double snatch 5
suitcase dead lifts 5 L/R
single leg dead lifts 5 L/R
tgu or sotz press 5 L/R
3 sets with minimal rest

ALLIANCE GROUP

6-25-2009

WARM UPS
standing twist, bending back and forward, side bends with fingers clasped and palms up, lunge with knee pull, cossacs, hindu push ups and squats

TOP OF TGU
standing press, overhead lockout, reverse lunge with opposite leg, bend to the side and find floor with palm 10 L/R

BOTTOM OF TGU
lying press, lockout, bend same leg, heel push, roll up to elbow, palm 10 L/R

METABOLIC
1 minute work/30 seconds passing
2 sets
1. 2hand swings
2. 2hand squats
3. tactical 8's
4. 2hand lunges
5. press L
6. press R
7. sumo squats
8. alternating swings
9. clean and lunge L
10. clean and lunge R
11. slingshot pass

MASC GROUP

6-24-2009
Very unscripted.
Worked on some snatch technique.