JM & Lazy12 A few simple variations on the WarmUp10 Start with a short version (30s per exercise) = 5mins Repeat full set = 10mins Increase weight medium(16kg), repeat short version = 5mins Repeat full set 16kg = 10mins Increase weight medium+(24kg), repeat short version = 5mins 10 pullups Heavy SN x3 each arm (40kg) Evil wheel
JM & Lazy12 A few warmup exercises Kettlebox warmup round – 60s (bagwork,skipping/ropejump,2H-SW) = 3mins 2 rounds on medium (16kg). 2 rounds on medium+ (24kg) with a 4th min bridging Step up the pace… 90s on each = 6min round x2 1min on each….Bagwork,SN,Skip,C,BWSQ,PP,Bridge,SW=8min 2min on each… SN,Bagwork,C,Skip,SW,Bridge=12min Take a medium+ KB, head for the carpark. 10x SW,C,P,SN (L) run round the carpark. Repeat (R)
JM & WarmUp10 split into SW & other (so 4min…1min…6min) Trifecta combos. STD=SN(L),SN(R),C(L),C(R),SW(L),SW(R) 30s each=3mins – done x2 then reverse the order. SW…C…SN then all on one side STD.SN(L),C(L),SW(L),SN(R),C(R),SW(R) then a flat out sprint version. Speed up and increase no. of reps of each Quadfectas Add in P/PP Same idea, playing with sequence, hand changes & speed Break the cycle with 1x3min round of skipping & 1x3min round of bagwork (min rest between) Now a heavy KB SW circle. 30s of SW’s, then change weights. 3min work, 30s rest. total of 10mins SW/bridge circle. SW 30s, bridge
Being broken from the psycho-pullups yesterday, we have to ensure that there’s nothing too taxing on the hands or lats (bloody wimps!) JM & lazy15 Some timed sets. 1) Either you’re swinging or bridging/planking – 15mins – change as often as you like, but keep working at one or the other rest a few minutes 2) Similar – cleans. Variation… one armed bridge/plank using the same arm you were cleaning with. Aim for 5mins each side before switching. 10mins total. rest a few minutes 3) Same principle, but Push Presses Stretch to finish
Lucky for us Shaun Cairns, Senior RKC is in town, so he joined us and put us through our paces. Hard-Style Thanx Shaun! BTW:You need to spend more time in Johannesburg