JM + WarmUp (160 club) The sequence is simple… Start with 40m of stepping legwork. At the end, 10 HiBox Stepups per leg, then reverse the stepping legwork, and when you get back to “base”, do 20 OAJ per arm.Then do the next of the legwork exercises LungesOH LungesSideStep SquatSteve Cotter LungeSteve Cotter OH LungeSideStep Squat with side kickSteve Cotter OH Lunge with ScissorJump on each rep
JM + WarmUp (160 club) Do 12 reps of any of these: Russian Twist, Weighted Situps (2xKB racked), Weighted Situps (1xKB overhead), GetUpSitups (racked),GetUpSitups (overhead), WindmillDo 20 reps of any of these: Swings (2 hands – heavy), OAJ, SeeSaw Press
A while ago I mentioned to @SteveCotterIKFF that we had attempted the 1001 snatches without a hand change, using 12kg(men) and 10kg(ladies). I thought it was pretty good going … Steve said…”That doesn’t make sense…why didn’t you do 2002 – 1001 on each hand? In fact 2012 makes more sense!” So, todays workout/challenge…Snatches 2012 reps with 1 hand change ie. ~1006 per hand if you do the hand switch at the halfway mark. Men:12kgLadies:8kgDo NOT put down. You may rest in the OVERHEAD position only. We started out at 19rpm…but it was too fast, so we aborted the set
JM + WarmUp (160 club) 7 zones, each with 4 stations as follows:1) Swings L,Pistols(Alternate),Swings R,Burpee+Pullup2) PillarLunge-L,Snatches-L,PillarLunge-R,Snatches-R3) Hamstrung(Alternate),Cleans-L,Cleans-R,DBL-Jerk/Press4) EvilWheel,LongCycle-L,LongCycle-R,TuckJumps5) Squat Goblet,DBL-Clean,BridgeWalking,DBL-Swings6) GetUpSitup-L,DBL-LongCycle,Sprawl,GetUpSitup-R7) TacfitCrab,OneArmJerk-L,OneArmJerk-R,MountainRun 8) The round “finisher” is TGU’s – 1xL,1xR,etc for the full period Round 1 – 30s at each station, with 45s rest between zones (24m40)Round 2 – 45s at each station, with 45s rest between zones (32m40)Round 3 – 60s at each station, with 45s rest between zones (40m40)
JM + WarmUp (160 club) Dragon Lunge (Pulsed)KB woodchopPillar Lunge L (Pulsed)Russian TwistPillar Lunge R (Pulsed)KB crunch Timed pyramid – keep adding one rep after each round till the halfway buzzer sounds. Then finish the set you’re busy with, and descend the pyramid.