JM + WarmUp (160 club) As with yesterdays session, we use these KB exercises. Everything for 45s.SwL,SwR,RussianTwist,Sw2,CossackSquatsCL,CR,DeckSitups,C2,DeckSquatsJ-L,J-R,PillarLunge-L,PillarLunge-R,J2,JackKnifeSnL,SnR,GobletSquats,LC2,KickOuts LC2=Clean+Press/JerkAnything that has x2 is the Double-KB version Work 21 sets of 45s, then rest 45s. 4 rounds in all
JM + WarmUp (160 club) As with yesterdays session, we use these KB exercisesSwL,SwR,Sw2CL,CR,C2J-L,J-R,J2SnL,SnR,LC2 LC2=Clean+Press/JerkAnything that has x2 is the Double-KB version The alternative or active rest is skipping.Pick any one of the exercises, or the “active rest” option, and execute for 80 secs. At the end of that time, switch to a different on (or keep the same one going for another 80s)You may NOT stop, or rest at any point – just keep working 🙂
JM + WarmUp (basic10 for 1 min each) A simple pyramidSwL,SwR,Sw2CL,CR,C2J-L,J-R,J2SnL,SnR,LC2 3-12-3
JM + WarmUp (basic10 for 1 min each) Simple Tabata. 20s Work, 10s Rest, 8 in a row (=4mins). Rest 40s between Tabata’s. Jerk(L)Jerk(R)Double Swings Snatches(L)Snatches(R)Double Cleans LC(L)LC(R)Double Jerk Thruster(L) (Squat +Press)Thruster(R) (Squat +Press)Double LC Snatches(L)Snatches(R)Double Swings Jerk(L)Jerk(R)Double Jerk
JM + WarmUp (160 club) Simple Tabata. 20s Work, 10s Rest, 8 in a row (=4mins). Rest ~40s between Tabata’s. Everything is done with a matched pair of KB’s SwingsCleansJerks2xKB squatsLong Cycle Increase weights SwingsCleansJerks2xKB squatsLong Cycle