JM & 100club x2 My hands are feeling a little ragged from the SSST on the weekend, so I guess everyone will have to work on core (just ‘cos I say so). TGU(L)x1, TGU(R)x1, 5 pullups…repeat – 15mins [20kg] TGU(L)x3, TGU(R)x3, 10 pullups…repeat – 15mins [20kg BottomUp] TGU(L)x5, TGU(R)x5, 20 pullups [32kg] GUsitup(L)x1, GUsitup(R)x1…repeat – 20mins [40/44kg – ie. as heavy as you can manage]. Either racked or overhead – whatever you can do.
JM & WarmUp (100club) WarmUp10 using 20kg Same sequence – Increase weight to 24kg – reduce working time to 45s increase weight again (28kg) – drop to 40s work, 20s rest increase weight again (32kg) – change to 30s on, 30s off Some kettlebell leapfrog sets – sideways, forwards, backwards 5min Bridge(Strict) to finish
JM & WarmUp WarmUp10 forms the basis for this series.SW2h, SwL, SwR, SwA, CL, CR, PpL, PpR, SnL, SnR. Instead of a full minute of each, we reduce the 1min to 30s, and insert a filler. The filler is “themed” and changes on each 10min set. 1-2 mins rest between sets. 1) Go-Muscles. SW2h, SW2h, SwL, SW2h, SwR, SW2h, SwA, SW2h, CL, SW2h, CR, SW2h, PpL, SW2h, PpR, SW2h, SnL, SW2h, SnR, SW2h.2) Legs. SW2h, BWSQ, SwL, LungeFwdL, SwR, LungeFwdR, SwA, LungeBackL, CL, LungeBackR, CR, DragonLungeFwdL, PpL, DragonLungeFwdR, PpR, DragonLungeBackL, SnL, DragonLungeBackR, SnR, GobletSQ.3) Abs. SW2h, BrS, SwL, BrL,
JM & Warmup (100club & 200club) We’re gonna use the WarmUp10 as the basis for this series. SW(2H), SW(L), SW(R), SW(Alt), C(L), C(R), PP(L), PP(R), SN(L), SN(R). Instead of a full minute of each, we reduce the 1min to 30s, and insert a filler. The filler is “themed” and changes on each 10min set. 1-2 mins rest between sets. 1) Snatches. SW(2H), SN(L), SW(L), SN(R), SW(R), SN(L), SW(Alt), SN(R), C(L), SN(L), C(R), SN(R), PP(L), SN(L), PP(R), SN(R), SN(L), SN(L), SN(R), SN(R).2) Legs. SW(2H), BWSQ, SW(L), LungeFwdL, SW(R), LungeFwdR, SW(Alt), LungeBackL, C(L), LungeBackR, C(R), DragonLungeFwdL, PP(L), DragonLungeFwdR, PP(R), DragonLungeBackL, SN(L),
JM & Warmup (100club, then 200club) Now we are doing timed sets of 10 mins with 5mins rest between each. 1) Swings – 10mins no rest 2) BWSQ – 10mins 3) P/PP – 10mins 4) Bridge – 10mins