JM + WarmUp (160 club) J2=DoubleJerks. The plan is to work LIGHT. Guys: 2×12/2×14 Gals: 2×8/2×10Bp=Burpee, E/W=EvilWheel, TJ=TuckJump, PU=Slow..strict…pushups, ScJ=ScissorJumps, BrW=Walking BridgeSqBw 20J2 20E/W 12J2 19Bp 12J2 18TJ 12J2 17PU 4J2 16ScJ 20J2 15BrW 20Run 1 lap repeat
JM + WarmUp (160 club) Adham has kindly volunteered to take the classes, so we’ll implement one of his workout systems1)Intro… 2)multiple worksets… 3)exit 1) Skip/RopeJump x6002) Double Swing x36, BoxJump x12, Double Cleans x18, KB-Burpee x9, Double Press/Jerk x18, Pullup/Swingup x12, KB-Halo x36 [3 rounds]3) Skip/RopeJump x400
JM + WarmUp (160 club) SOME of the participants from yesterdays 1000th workout & challenge are just a teeney bit tender today, so we’ll do something not too challenging to aid in the recovery. Grab 4 KB’s. 2x light, 1x medium, 1x heavy (eg 2×16, 1×20, 1×24)Work 54s, Rest 6s… 10 sets in a row… rest for 50s…5 rounds Sw2h, Br/EW, SwL, Br/EW, SwR, Br/EW, SwA, Br/EW, DBL-Sw, Br/EW, Rest 1) 24kg, 20kg, 20kg, 24kg, 2x16kg2) 24kg, 22kg, 22kg, 24kg, 2x16kg3) 24kg, 22kg, 22kg, 24kg, 2x18kg4) 28kg, 22kg, 22kg, 28kg, 2x18kg5) 28kg, 28kg, 28kg, 28kg, 2x22kg
JM + WarmUp (160 club) A simple one today. Get 3 pairs of KB’s eg. 2×12, 2×16, 2x20kg20 x double jerks with the light set16 x double jerks with the middle set12 x double jerks with the heavy set As many rounds as possible
JM – NO WarmUp Today is a double bonus for us…1) It’s head of IKFF, Steve Cotter’s birthday – 42 years young today2) It’s the 1000th workout posted on the website In keeping with our tradition, we’ll celebrate both with a relevant kind of workout. @SteveCotterIKFF is reknowned as the “Master of the Pistol”, so as a challenge…1042 x pistols should do the trick To clarify – ‘cos none of us can claim to be doing any number of purist pistols…we’re allowing the use of a horizontal rope attached to the wall to assist with balance.It offers little or