JM & WarmUp No power at the gym, so we train by candlelight – its all very romantic Same workout as the morning – I didnt get to do it & everyone whined liked a bunch of girls, so I thought I better see how it feels to check if they were right. Geez dudes – stop being such babies – it wasnt so bad at all!! On the 3min sprint set of P/PP – made 42/43(90s), 47/48(2min), 50/52(3min) with the 20kg
JM & Warmup (100club) A few more short sets to warm up, then the work begins. 1min SN(L) – work fast, count your score. repeat, but match or beat score. total of 3 sets per hand repeat with cleans Now a 3,2,1. BWSQ 3mins, rest 1min, BWSQ 2mins, rest 1min, BWSQ 1mins, rest 1min Welcome to hell!….. P/PP(L) for 90s as fast as u can. Same on (R) Do it again – but you have 2mins to reach at least the same score. Then again, but allow 3mins. Now some Swings. SW(2H) – 2mins, rest 30s,SW(2H) – 1mins, rest
JM & WarmUp (100club, followed by 200club) Today is a simple workout. 1xTGU, 1xpullup, 1x BearWalk (8mx2 directions). Repeat, repeat, repeat. To make it more challenging we discovered that doing the bear/lizard walks backwards makes it WAY harder! Keep increasing the weights on the TGU’s too for added effect. We finish with a nice burst which pushes you more the more you can do. The weight you have defines the number of reps. If it’s 36kg, do 36x SW(2H), 36x SW(L), 36x SW(R), 36x SW(Alt). (Thanks to the guys who were on lighter weights, but did extra reps to
JM & WarmUp (200club) A similar session to the morning, but we have less time to play with, so we don’t do as many sets. Part 1: 20min round using 2min mini-timed sets Part2: 15min round using 3min mini-timed sets – this rocks! (watch out for the new evil plan which is being hatched based on this principle) Finish with a 4min bridge
JM & WarmUp/200club A variation of the kettlebox workout, but instead of the usual standard pattern, we go random. We also step everything up to 2min blocks. Work 20mins, rest 2mins. Work 20mins, rest 3mins. Work 10mins, rest 2mins. Up a weight – Work 6mins. Bridge 4mins to finish