JM & Warmup Start light (12kg). SN(L) 30s, SN(R) 30s, rest 30s – work as fast as possible and count the no. of reps. Repeat 5 times…make sure you match or beat the score each round. Increase to 16kg – repeat whole sequence Again with 20kg Again with 24kg Up again to 28kg, but use P/PP (‘cos our delicate little handies are hurting by now)
JM & WarmUp without snatches (we’ll be doing quite enough of those to cover this gap) 500 snatches – 1x hand-change TGU’s & Pullups on a 45s timer A few weighted pullups and a bridge to finish
JM. No warmup this time…we just start light and work into it slowly We’re doing the Kettlebox sequence with a slight twist Round 1,2: 45s of bagwork,skip,swings,bridge Round 3,4: 60s of same (& go up to 16kg) Round 5,6: 2×45=90s of same (& go up to 20kg) Round 7,8,9: 3x45s of same (20kg) Round 10: 4x45s=3min of same (& go up to 24kg)
JM & WarmUp I have noticed that lots of people (my self included) are not using the glutes enough when doing swings, so today we’ll fix that. Swings any style u want, butt…as deep as possible. To ensure this is happening, do them as sloooowly as possible. The only place you can really change the timing is at the bottom by going deeper. 3 KB’s…20kg,16kg,12kg. SW 20kg x100,SW 16kg x100,SW 12kg x100 SW 20kg x200,SW 16kg x200,SW 12kg x300 30s of The Croly on each side to finish
JM & WarmUp. We need to work the glutes. We’ll use, Swings, lunges, dragon lunges forwards & backwards, frog squats, BWSQ’s etc to hammer the glutes. Some round-the-body passes and very basic H2H stuff to fire the core. Some ab work using figure of 8 passes between the legs (x100) and russian twists