JM & WarmUp (160club)The boxing group is gonna join us tonight, so a big group. We’ll simplify the workout but keep it hard. VO2max snatches. 15s/15s work/rest using 20kg – 10minsRepeat 15/15 24kg 10minsChange to cleans using 32kg. 15/15 32kg cleans 4minsChange to swings using 32kg. 15/15 32kg swings 4mins HRmax=167bpm. 669kcal
JM & WarmUpA lot of bagwork to loosen the shouldersNow heavy swings. We set up all the big KB’s 32,36,40,44,48,56,64 in a circle.5xSw2h on each followed by 3xTGU L/RLots of rounds HRmax=155bpm. 604kcal
JM & WarmUp (200club) The pattern: SnL, SnR, Burpees. Do “x” of each in a set. eg. 20kg SnL x5,20kg SnR x5,Burpees x520kg 5’s24kg 4’s28kg 3’s32kg 5’s (yes! 5’s!)This was a brutal workout in terms of heart rate and kcal, but I forgot the gadget, so didn’t measure it.Most people HRMax was waaaay above normal, so I’m guessing mine would’ve been around 182bpm
JM & WarmUp (160club) Basic10 with skipping in 60s intervals (20kg)Sw2h, skip, SwL, skip, SwR, skip, SwA, skip, CL, skip, CR, skip, PpL, skip, PpR, skip, SnL, skip, SnR Basic10 with bodyweight squats in 45s intervals (24kg)Sw2h, SqBw, SwL, SqBw, SwR, SqBw, SwA, SqBw, CL, SqBw, CR, SqBw, PpL, SqBw, PpR, SqBw, SnL, SqBw, SnR Basic10 then rest in 30s intervals (28kg)Sw2h, rest, SwL, rest, SwR, rest, SwA, rest, CL, rest, CR, rest, PpL, rest, PpR, rest, SnL, rest, SnR HRmax=165bpm, 693 kcal
So when we doing this? Looks awesome!