JM & Warmup10 Some quick basic technique refreshers. 2H-SW 100 (16kg) SW(L) 100 (16kg) SW(R) 100 (16kg) SW(Alt) 100 (16kg) C(L) 100 (24kg) C(R) 100 (24kg) Some abs work. P/PP(L) 100 (16kg) P/PP(R) 100 (16kg) SN(L) 50 (16kg) SN(R) 60 (16kg) The snatches should have been 100’s too, but the guys looked a little damaged, so I was nice. This was a mistake, since everyone handled the snatches easily. To balance it out, we did a 13min bridge.
JM & Warmup with an extra long set of snatches (100 each hand) Take a rope and stretch it out at shoulder height. Now do the Boxing drill – Bob and Weave, but…with kettlebells(24kg). Using your LEGS (NOT your back), dip your head under the rope and pop it up again on the other side. KB in (L)…50 reps KB in (R)…50 reps 2xKB…100 reps Repeat but standing on 1 leg KB in (L)…50 reps KB in (R)…50 reps Back to 2 legged version, speed up 2xKB…100 reps 2H-SW…10…20…30….40…50 Bridge – 30 mins (Yes,
JM & Warmup12 Work 1min, active rest 1min (Round the body passes, or figure of 8 through the legs) 24min work set Abs Stretch
JM & WarmUp Similar to last nights 4min circuits with 1min rest in between. 2H-SW,SW(L),SW(R),SW(Alt) C(L),Situps,C(R),Bridge P/PP(L),Pushups,P/PP(R),BWSQ Bridge strict,Bridge(L),Bridge(R),Bridge strict SN(L),Windmill(L),SN(R),Windmill(R) (L) only – SW,C,P/PP,SN (R) only – SW,C,P/PP,SN SN(L),bridge,SN(R),bridge P/PP(L),skip,P/PP(R),skip Bridge 3mins to finish
JM. NO warmup 4min rounds, with a change in exercise every 1minute. Then rest 1min Bagwork: punching,kicking,punching kicking,rest 2H-SW,SW(L),SW(R),SW(Alt),rest Bagwork:(L)only,(R)only,Straight punches only, Hooks Only,rest C(L),C(R),SN(L),SN(R),rest Pushups,Situps,BWSQ,Bridge,rest (L)only-SW,C,P/PP,SN,rest (R)only-SW,C,P/PP,SN,rest Bridge 3mins to finish