JM + WarmUp (160 club) Work 2mins(KB):90s(Abs) Clean-L, BridgeWalkingClean-R, BridgeWalkingJerk-L, BridgeWalkingJerk-R, BridgeWalkingSnatch-L, BridgeWalkingSnatch-R, BridgeWalkingClean+Jerk-L, BridgeWalkingClean+Jerk-R, BridgeWalkingRest 90s…repeat2 rounds In other words…work 28mins, rest 90s, work 28minsRound 1 22kg, Round 2 24kgBRUTAL!!! and awesome
JM + WarmUp (160 club) Standard Tabata’s using 20:10 for 4 mins (8 exercises) …40s rest between Tabata rounds.You do each exercise in sequence within 1 round. Repeat 12 rounds Evil WheelDouble Swings1L-DeadLifts (L)Double Swings1L-DeadLifts (R)SeeSaw PressBurpeeReverseBridge
JM + WarmUp (160 club) The Basic8 is SwL, SwR, CL, CR, Pp/J-L, Pp/J-R, SnL, SnR 1) 10 reps from the basic8…then 6 burpees, 4 TGU’s(any side), 16 double swings. repeat till you have done all 8 of the basic 8 (ie. 10,6,4,16….10,6,4,16…etc)2) 20 reps from the basic8…then 6 burpees, 4 TGU’s(any side), 16 double swings. repeat till you have done all 8 of the basic 8 (ie. 20,6,4,16….20,6,4,16…etc)
JM + WarmUp (160 club) Deep Box Squat Jump 12Get Up Situp (Racked & Heavy) 5+5Hamstrung 10+10TGU (Medium) 3+3 The DeepBoxSquatJump and HamStrungs are done in an increasing weight pyramid14,16,18,20,22,24,28,24,22,20,18,16The GuS is Heavy (eg. 32kg) and remains constant throughout the workoutThe TGU is Medium (eg. 24kg) and remains constant throughout the workout
JM + WarmUp (160 club) Hubert born 17/12/1970 and is 41yrs oldThe numbers we need… 70, 41, 12, 17, 19 1)Intro… 2)multiple worksets… 3)exit 1) SqBw x702) Double-C+P/J x41, HiSpeedTuckJumps x41, AnyHow Cleans x12+12, Burpee (with clapping pushup for guys) x17, SeeSaw Press 19+19, Pistol x12, EvilWheel x17, Spetsnaz Roll x12 [4 rounds]3) SqG x70