JM & WarmUp A repeat version of the morning workout, but using higher weights. timed set – running through the sequence (twice) of SW,C,P/PP,C&P/PP,SN for 1min each on each arm (total 10mins on each arm, 20min overall) timed set – running through the sequence (twice) of BWSQ, ForwardLunges(L), ForwardLunges(R), BackwardLunges(L), BackwardLunges(R) (total 10mins) timed set – bridge – running through the sequence of strict,L,R,walking,strict for a minute each (total 5min)
JM & Warmup (250club) We’ll stay light and go for volume. Timed set – 5min per arm with 1min on each of SW,C,P/PP,C&P/PP,SN Timed set – 5min – 1min on each of BWSQ, ForwardLunge(L), ForwardLunge(R), BackwardLunge(L), BackwardLunge(R) Timed set – 5min – skip/ropejump Repeat but double everything… so Timed set – 10mins (2 of the 5min sets sequentially) on each arm Timed set – 11min – 2min on each of BWSQ, ForwardLunge(L), ForwardLunge(R), BackwardLunge(L), BackwardLunge(R), bonus 1min BWSQ Timed set – 5min – skip/ropejump Timed set – 5min – bridge – strict,L,R,strict
JM & WarmUp – nice, gentle 25reps on each of the basic 10 from 100club A series of leg/bum exercises in sets of 10. BWSQ, ForwardLunges, BackwardLunges, ForwardDragonLunges, BackwardDragonLunges Now we mix the 10 basics with the legwork SW(2H) x25, BWSQ x25, SW(L) x25, ForwardLunges x25, SW(L) x25, BackwardLunges x25, SW(Alt) x25, Goblet SQ x25, C(L) x25, ForwardDragonLunges(L) x25, C(R) x25, ForwardDragonLunges(R) x25, P/PP(L) x25, BackwardDragonLunges(L) x25, P/PP(R) x25, BackwardDragonLunges(R) x25, SN(L) x25, SN(R) x25 A timed set of P/PP – 5mins per arm Abs Pullups More abs (5min bridge – strict,L,R,walking,strict – 1min on each)
JM & WarmUp SW(L),C(L),P/PP(L),SN(L) – SW(R),C(R),P/PP(R),SN(R) – 1 of each then 2 of each… up to 10 of each…then back down to 1 of each again. In total this is 800 reps. Kudo’s to Thomas who did the whole sequence with the 20kg (that’s 16tons of workload – a pretty impressive way to start the day!) We finish with some heavy P/PP in 3-5 sets of 3 reps per side, and then some heavy deadlifts (max was 152kg). A quick 3min strict bridge too.
JM & Warmup Big group, so we’ll optimise the space. Work in 4 groups.Set up 4 lines, each line represents a station.1min at each station = a 4min round with 1min rest. The Doug (bridge with feet on a ball), BWSQ, Lunges, Any-KB move you fancy(work heavy). 5 rounds The Doug II(only one leg on the ball),weighted Dragon-lunges, KB-tapout,KB-move(even heavier) 6 rounds Circle of friends with 5xP/PP. Same arm for 1st half, then change for 2nd half. bridge,walking-bridge,bridge,walking-bridge,bridge 5x1min