JM + WarmUp (160 club) 1) 32kg:Get Up Situp Racked – Alternating 102) 64kg:KB shrimping (for want of a better name) 10+103) 00kg:Dip Position knees to shoulders swingups (knees to left shoulder then drop, and to right shoulder is one count) 104) 16kg:KB WoodChop 105) 24kg:Get Up Situp Racked – Alternating 106) 24kg:Swings (Alternating) 50 Then add 10 reps to each of 1-6 after each round We managed 10,20 and 30 HRMax= 161 kcal= 897
JM + WarmUp (160 club) Double Jerk 16Box Squats (NO jump) 8OAJ-L 20StepUps-L 8OAJ-R 20StepUps-R 8Double Swings 32Deep Box Squat Jumps 8SwL 36Hamstrung 20SwR 36 repeat and increase weight as you go
JM + WarmUp (160 club) Work 77s Rest 8s … 40 sets in a row The exercise sets: (based on Steve Cotter’s drills)A) SwL SwL CL (for 77s) … SwR SwR CR (for 77s) … SwL CL (for 77s) … SwR CR (for 77s) … CL (for 77s) … CR (for 77s)B) SwL SwL C+P-L (for 77s) … SwR SwR C+P-R (for 77s) … SwL C+P-L (for 77s) … SwR C+P-R (for 77s) … C+P-L (for 77s) … C+P-R (for 77s) Then choose one of these: C) Br(L or R), SqG(pulsed), KB-frog-squats, Sprawl, EvilWheel So A C B C
JM + WarmUp (160 club) OAJ-L 1mOAJ-R 1mTGU 1mSwL 1mSwR 1mrepeat without rests HRMax= 161 kcal= 897
JM + WarmUp (160 club) To end snatch week…we obviously have to do snatches… To start – pulsed Scissor Jumps. The same principle as pulsed squats… do the required number of reps, then wait in the loaded position (knee juuust off the floor) for 5-8 seconds before doing the next of the “pulse” in the set.10×3, 9×4, 7×5, 4×7, 3×9, 2×11, 1×25This SUCKS!! (butt…it works, so expect more of these) Super Simple workout. 2 Lists…Sw,C,Pp/J,SqG,Burpees,EvilWheel vs. Snatches Do 26 reps of one of the exercises on the one list, then 26 snatches…repeat HRMax= 173 kcal= 1317