JM & WarmUp GetUp situps – 16kg – timed sets on same arm. racked:2mins…30s rest,1.5mins…30s rest,1mins…30s rest lockout:60s…30s rest,45s…30s rest,30s…30s rest TGU’s – 5 reps repeat other arm Pistol training. Bridge with weighted vest(10kg) – 3mins
JM & WarmUp One of the most effective and infamous interval protocols is the Tabata Interval Routine. Tabata’s come from a Japanese speed skating coach who determined that sprints of 20 seconds followed by rests of 10 seconds were the most effective protocol for fat loss and speed development. 20 seconds Sprint, 10 seconds rest. Repeat until failure. So that’s what we did today. 20mins on 20kg (1 min rest about halfway) 15mins on 24kg (1 min rest about halfway) 12mins on 28kg (1 min rest about halfway) 8mins on 32kg (1 min rest about halfway) Abs
JM & WarmUp The simplest of circuits – it’s cardio week! skip,KB,bridge,KB (throw in BWSQ’s if you dont feel like the skip/bridge part) round 1: 16kg, 30s on each round 1: 20kg, 45s on each round 1: 24kg, 60s on each finish with PP 28kg – 60s on each arm
JM & WarmUp. The Rammstein II Stations: SW,C,P/PP,SN,step-tapouts,bear-walk,swingups/pullups,O/H SQ (optional strap for balance),DBL KB stepups on the middle bench round 1: 30s per station. work 4 rest 1. 3 sets. rest 30s, skip 2mins, rest 30s round 2: 45s per station, 3 sets. rest 45s, skip 3mins, rest 45s round 3: 60s per station, 3 sets. rest 60s, skip 4mins, rest 60s SW,bridge,SW,skip – 32kg, 30s on each – 3 sets repeat on 36kg, 45s on each, 3 sets repeat on 40kg, 60s on each, 1 set bridge 3mins to finish Thanx to all who participated
JM SW(2H) x100 SW(L) x100 SW(R) x100 SW(Alt) x100 C&P/PP x200 on each arm (short break at 100) Some abs to break the cycle. Pair up..one person does 10x SN while the other rests, then swap. 15mins total Bridge/SN circle of friends. 30s SN, 30s Bridge. 10mins with a 30s rest after 5mins. Stretch