JM & Warmup(200club) DL circle. Random weights >20kg mismatched/non-symmetrical1) Sumo DL (2 hands, 2 legs, 1 KB)2) DL (2 hands, 2 legs, 2 KB)3) 1L DL (1 hands, 1 leg, 1 KB)4) 2H DL (2 hands, 1 leg, 2 KB) HRmax=146bpm, 673kcal (A nice gentle cruise workout for the glutes, but a low impact heart rate)
JM & Warmup(200club)Rows & Strict presses – 24kg – 10/5 L/R, 8/4 L/R, 6/3 L/ROverhead lockout 1min L/R 24kgWindmill – techical Sequence: Clean, Press, Windmill, Snatch1L, 1R, 2L, 2R, 3L, 3R, 4L, 4R, 5L, 5R Pp 28kg – 50 reps – any hand change sequence you like.Preferably 25L 25R without putting down Pp 32kg – 10 reps – 5L 5R Reverse bridge – 45s 30s 20sHRmax=176bpm, 716kcal
JM & WarmUp(100club) Snatches 16kg.10L 10R20L 20R30L 30R40L 50R50L 50R100L 100R Walking bridge1min2min3min4min (alternatively you can do 2mins on the evil wheel, or a 6min strict bridge) HRmax=167, 618kcal
JM & WarmUp(100club) 100club again using double the warmup weight (ie 24kg)Increase weight again – repeat (28kg)Increase weight again – repeat the Swings & Cleans portion – 17 reps of each (=102reps total) (32kg)Half the weight – Pp for as many reps as your_ageSn for (100-your_age) [did 100 for the heck of it) HRmax=180, 631kcal (~41mins)
JM & Warmup(100club+200club) Grab 2 size KB’s (eg 16kg, 20kg).PpL(16kg) 60s,PpL(20kg) 60s,SqBw 30s(=2.5mins). repeat R. 3x5min sets of each = 15 minsSnL(16kg) 60s,SnL(20kg) 60s,SqBw 30s(=2.5mins). repeat R. 3x5min sets of each = 15 mins Add one heavier KB so you have 3 size KB’s (eg 16kg, 20kg, 24kg).PpL(16kg) 20s, rest 10s, PpL(20kg) 20s, rest 10s, PpL(24kg) 20s, rest 10s(=90s). repeat R. 7x3min sets of each = 21 mins Go heavier than your max size KB above (eg 32kg)Sw2h – 20s, rest 10s. 2mins on, 30s rest – 3 sets 2010 bridge (20s walking, 10s static) – 3mins total HRmax=170bpm,