JM + WarmUp (160 club) EDT Rack & Hold 30s work, 5s setup time – 8,10,12,16,20,24,28,32kg. All Left, then all rightEDT Jerk Specific Squat 40s work, 5s setup time – 8,10,12,16,20,24,28,32kg. All Left, then all rightEDT Chest/Toe bumps 45s work, 5s setup time – 8,10,12,16,20,24,28,32kg. All Left, then all rightDeep Box Jumps 10 reps on each of 8,10,12,16,20,24,28,32,28,24,20,16,12,10,8 (150 reps) HRMax= zzz kcal= yyy
JM + WarmUp (160 club) On a 24kg, and with limited time, it’s just not likely you’ll finish 1-7-1, so drop weight to 20kg and do just 1-6-1GuS-L (racked), GuS-R (racked), GuS-L (OH), GuS-R (OH), TGU-L, TGU-R, SqGCore pyramid. 1…2…3…4…5…6…5…4…3…2…1 of each using 20kg HRMax= zzz kcal= yyy
JM + WarmUp (160 club) GuS-L (racked), GuS-R (racked), GuS-L (OH), GuS-R (OH), TGU-L, TGU-R, SqGCore pyramid. 1…2…3…4…5…6…7…6…5…4…3…2…1 of each using 24kg HRMax= zzz kcal= yyy
JM + WarmUp (160 club) Tabata 20:10 on same move for several minutes at a timeSwL 10mSwR 10mCL 10mCR 10mPpL 8mPpR 80m HRMax= zzz kcal= yyy
JM + WarmUp (160 club) Outdoors. 2x24kgFarmers Walk + Sw2h (x6)Bear Walk + C (x6)Lizard Walk + Pp (x2) Grab a KB of your choice.Subtract its weight from 60 – this gives you the number of reps you will be doing. eg. 24kg -> 36 repsThe weight you have is the number of seconds of rest between sets. eg. 24kg=24s rest between sets.Work for 10 mins doing the required number of reps…then rest for the appropriate number of seconds… switch hands and repeat till time is up Sn 10mC+P 10m HRMax= zzz kcal= yyy