17 Jan 06 Tues
Session One - 0350-0407
- Basics x 5, Circles & Rolls x 3, vibration
- Body Control: FCBD Heel x 3; Alt Neck Roll x 3ea; Quad Hops x 5

Session Two - 1545-1633
- KB Bnt P: 16x3, 24x3, 32x3
- Strength Circuit x 4: Tac-Grip Chins: BWx3, 5x3, 10x2, 15x2; Ring Dips: BWx3, 5x3, 10x2, 15x2
- Headstrap Lift: 45x3, 90x3, 135x3, 160x3, 170x3
- Dragon Flag: negatives x 2/3
- Clubbell Circuit x 3@11m29s: 1-Arm Mill: 15x15ea/2x10ea;...

Kurt J. Wilkens

15 Jan 06 Sun
Session One - 0747-0832
- MD/DROM: Circles x 5 & Rolls x 3, vibration
- Spinal Rocks: Cradle x 10, Pike x 15
- Axle OHP Lockout: #2, 125x1, 145x1, 175x1, 195x1, 215x1, 235x1
- 2"BB Health Lift: #22, 175x1, 215x1, 255x1, 275x1, 305x1, 325x1
- Work Capacity Circuit x 3@7m55s: Sandbag Load: 100x15; Sledgehammer SW: 20#x15ea
- Spinal Rocks: Pike x 15

Kurt J. Wilkens

13 Jan 06 Fri
Session One - 0433-0447
- MD/DROM: Basics x 5 & Swings x 10, vibration
- Body Control: FCBD Heel x 3ea, Alt Neck Roll x 3ea, Gymnastics Bridge x 5, Spinal Rock Pike x 25

Session Two - 1603-1651
- HLR: 3/3
- Plate 3-Way Neck: 10x5, 15x5/2
- KB H2H: random RIs, 12kg x ~5min (Alt Over-Shoulder x 5ea, DBL Flip SWs x 10), 16kg x ~5min (various Uppercuts, Handle Spins), 20kg x ~5min (Flip&Catch SN, Double Taps), 24kg x ~3.5min...

Kurt J. Wilkens

11 Jan 06 Wed
Session One - 0405-0421
- MD/DROM: Circles & Rolls, vibration
- Body Control: FCBD Toe x 3ea, Gymanstics Bridge x 3, Spinal Rock Pike x 15

Session Two - 1521-1616
- MD/DROM: Neck, Hip, Torso Rolls x 5ea, Arm & Leg Swings x 10ea
- Axle Rack OHP: 85x1, 95x1, 105x1, 115x1, 120x1, 125x1, 130x1, 135x1
- 2"BB Hand & Thigh Lift: #19, 215x1, 255x1, 305x1, 345x1, 395x1, 415x1, 465x1
- CoC Gripper: Sx10, Tx3/3,...

Kurt J. Wilkens

9 Jan 06 Mon
Session One - 0406-0420
- MD/DROM: Circles & Rolls, vibration
- Spinal Rocks: Pike x 25

Session Two - 1524-1628
- MD/DROM: Basic & Linear ROMs x 5ea, w/ easy swings for arms and legs, vibration
- Spinal Rocks: Pike x 15
- KB Chain: 1-Arm SN x 3, 1-Arm C&P x 3 w/ 12kg-32kg KBs; 1-Arm SW x 3, 1-Arm C&J x 2 w/ 40kg; 1-Arm SW x 3, 1-Arm CL x 3 w/ 48kg
- Ab Wheel, Kneel: 5'x3, 5.5'x3/2, w/ pause
- Jaw...

Kurt J. Wilkens