JM & WarmUp So, being a bit foolish I dropped something on my foot (no points for guessing what) and I can’t train. Wherever possible, we’ll do a bunch of things that require you to only use one leg (as if I was training). 1L presses, cleans. Partner pistols, 1L-DL etc. Getup situps, weighted situps. Pushups & BrS with one foot resting on top of the other. Pullups. Floor presses (single & double). Also some deep squats on the boxes.
JM & Warmup (200club) 2xKB – #1 light, #2 non-so-light, #3 even-less-light (eg 12kg, 16kg, 20kg), #4 heavy (eg 40kg) SnL #1 for 2min, SnL #2 for 2min, SnR #1 for 2min, SnR #2 for 2min (total 8mins) SqG #1 2min, #2 2min, BwSq 2min (total 6mins) PpL #2 for 1min, PpL #3 for 1min, PpR #2 for 1min, PpR #3 for 1min (total 4mins) BrS, BrL, BrR, BrS, BrL, BrR, BrS (total 7mins) Pullups (10 for girls, 20 for guys) Sw2h, SwL, SwR, SwA (1min ea on #2), Sw2h, SwL, SwR, SwA (1min ea on #3), Sw2h 1min
JM & Warmup SnL 100, SnR 100 – 12kg CL 200, CR 200 – 16kg PpL 100, PpR 100 – 20kg Circle of friends – DL & Sw Lots of BrS, BrL, BrR etc
JM & WarmUp Lots of sets of 3 minute workouts with 1min rest between sets In case you don’t know what a 3min workout is… exercise#1: 30s(L),30s(R), exercise#2: 30s(L),30s(R), exercise#3: 30s(L),30s(R By default it’s SnL, SnR, CL, CR, SwL, SwR. Since there’s millions of possible variations, it’s just more fun to use them
JM & WarmUp Sets of 10 reps of everything with singles, then double KB’s Sw, C, P/Pp, Sn, Sq etc