JM & Warmup 3 sets of P/PP(10/10) & GetUp situps (10/10) 20kg repeat 24kg Full TGU’s (10/10) P/PP(10/10) & GetUp situps (10/10) 32kg Circle of friends – random weights 20kg-48kg – 10xSW(2H) on each. GetUp situps 32kg (5/5) Stretch to finish
JM & Warmup (100club) Repeat 200club sequence – add speed. Grab a rope and a 20kg – 1min on each of these…. SW(2H), skip, SW(L), skip, SW(R), skip, SW(Alt), skip, C(L), skip, C(R), skip, P/PP(L), skip, P/PP(R), skip, SN(L), skip, SN(R), skip Now a 24kg – do it again – reverse the sequence (SN,P/PP,C,SW) Some abs and a stretch to finish
JM 100club…200club…100club…100club – a nice long, light warmup using the 12kg. Grab 2 KB’s, say 16kg & 20kg. Same pattern as the 100club. SW(2H),SW(L),SW(R),SW(Alt),C(L),C(R),C(R),P/PP(L),P/PP(R),SN(L),SN(R) but we play with weight/volume. on each exercise do 30 reps with the lighter KB, and then 20 with the heavier one. Well, that’s all but the last sets os SN – where you do all 50 with the heavier one – and go as fast as you can on those. (Effectively a fastest 100xSN with one hand change). We managed a 3m10s which is a very cool pace (almost 32reps/min). Increase the weights to
JM & WarmUp10 A random series of exercises using a random hand/side and a random number of reps. I call them as we go. End with a 2min strict bridge
JM & WarmUp 1x SW(L),C(L),P(L),SN(L),Windmill(L),TGU(L),GobletSQ.repeat sequence (R) Now 2 of each…then 3… etc, till 5 of each Getup Situps. 1xL, then 1xR…progressively heavier. 10 mins Heavy swings in sets of 10,10,10,9,9,9,8,8,8,7,7,7,6,6,7,8,9,10