20111102 – 05h30 – The Adham #1
JM + WarmUp (160 club) A) SwA 250B) 4 rounds of… KB halo x30 OAJ 20L+20R StraightLegged-AB-drill 10L+10R
20111101 – 05h30 – A,B,C ([50:10] x9 + 30) x6
JM + WarmUp (160 club) 3 exercises groups, A,B,CPick one from A and do it for 50s, rest 10sPick one from B and do it for 50s, rest 10sPick one from C and do it for 50s, rest 10s A) Hamstrung, DeepBoxSquat,HiBoxStepups(Bodyweight), MidBoxStepups(Weighted), ScissorJumpsB) Double Clean & Squat (ie. 2 x KB’s)C) EvilWheel, Russian Twist, KB crunch, V-Sit, StraightLegged-AB-drill You work 3 sets of 3, then rest 30s… repeat 6 rounds
20111031 – 05h30 – Monday=Funday
JM + WarmUp (160 club) The Basic12 plus some doubles(Sw,C,P/J,LC)…and throw in burpees at the end of each exercise (number of burpees depends on number of reps – see table below)To clarify… SwL, Bp, SwR, Bp….Sw2, Bp, C2, Bp, …10’s (1xBp)12’s (2xBp)15’s (3xBp)20’s (4xBp)30’s (5xBp)
20111029 – 07h00 – Multiple circles of friends
JM + WarmUp (160 club) 3 circles: light,medium,heavy. Each circle has a wildcard exercise.If you are unable to do the designated exercises with the weight you get, then you can resort to the wildcard instead Work 60:Rest 10Light circle: SnatchOverhead SquatsDragon Lunges(weighted)Light Wildcard: Tuck Jumps Medium circle: Press/JerkClean+Press/JerkBounce Squats (Squat Jump with KB behind the neck)Medium Wildcard: Scissor Jumps Heavy circle: SwingsCleansSumo Deadlift1-legged Deadlift2-legged DeadliftHeavy Wildcard: Burpees
20111028 – 05h30 – Core/Abs/Legs/Butts
JM + WarmUp (160 club) Abs/CoreStart with Fastest 100 Get Up situps. KB in a racked position.1 left, then 1 right – this forces you to swap sides, which adds in an extra situp between each rep 🙂 Legs/BumHiBox StepUps or 2 legged box jumpsMidBox weighted stepUpsPistolsAirborne Lunges (touch your one knee to the floor)Jerk Specific SquatsHiBox sideways StepUp, with a dragon lunge at the bottomHiBox forward StepUp, with a kneekick at the top, and a low lunge at the bottom. At the bottom, you also hold for about 5 seconds.This is a pyramid/ladder. Start at 4 reps…increase by