JM & WarmUp10 SN – 1 rep per kg of bodyweight P/PP – 1 rep per (kg of bodyweight)/2 BWSQ – 2 reps per kg of bodyweight Dragon Lunges – 1 rep (L) & 1 rep (R) per (kg of bodyweight)/10 Bridge – 1sec per yr of your age – 5 sets Bridge – 1sec per (100-yourAge) – 2 sets BridgeChallenge – hold as long as you can (strict). JW made 7mins
JM & WarmUp10 VO2max 20kg – with a twist 6min calibration set gets done with a 16kg. Once you have your correct count…go up to a 20kg. Also…the 15s on, 15s off…use the same hand for the 1st 30mins, then switch hands for the 2nd 30mins. Last 5mins go up again to 24kg.
JM & WarmUp10 Sequences.Change hands as often as you like 10xSW,20xC,30xP/PP,40xSN 10xC,20xP/PP,30xSN,40xSW 10xP/PP,20xSN,30xSW,40xC 10xSN,20xSW,30xC,40xP/PP Choose your favourite out of SW,C,P/PP,SN – do 50 reps Bridge finish
JM & WarmUp10 We have prograde KB’s with a wide base no matter what the weight, so it’s just essential that we play around with them. BearWalk LizardWalk from one side to the other…then 10xSN each side & return LizardWalk with pushups in between…then 10xSN each side & return LizardWalk going backwards…then 10xSN each side & return LizardWalk going sideways…then 10xSN each side & return LizardWalk with a crucifix snatch in between…then 10xSN each side & return Upside Down Backwards Lizard Walk…then 10xSN each side & return etc
JM & WarmUp10 Split into 2 teams. One team does TGU’s while the other does BearWalks – 5mins, then swap around. 2 sets of each. Circle of friends: random KB’s…5 swings on each. Today is a nice sized group so we get in 24 sets to finish the circle. Repeat but on 1L-DL’s Bridge to finish