20111003 – 05h30 – Simple incremental core
JM + WarmUp (160 club) Double Clean + Press/Jerk – 8reps [1++]TGU 4L + 4RScissor Jumps 12 per legWalking Bridge 20Pullups 4 Every round, add one rep to the DBL-C+P/J
20110929 – 05h30 – “Hill” Sprints using kettlebells
JM + WarmUp (120 club) Grab yourself 5 different kettlebells (eg. 16,18,20,22,24) and set them up in front of a pair of plyo-boxesWork 24s, Rest 16s… Do the routine on each of the 5 straight after each other…then bonus rest for 40s. The idea is to do short, hard bursts – equivalent to doing hill sprints, but using kettlebells instead1) Snatches Left2) Snatches Right3) Deep Box Squat Jumps5 rounds HRMax= 169 kcal= 962
20110928 – 05h30 – GS timed set seesaw
JM + WarmUp (160 club) Start with 2 weights, a lighter one and a heavier one (2kg either side of your normal base weight).eg. If you normally use a 20kg, take an 18kg and a 22kg Timed sets.Heavier weight: OAJLighter weight: Snatches Add 40s to the snatches set, reduce the OAJ set by 40s (per arm).1) OAJ 4m00+4m00 Snatches 1m00+1m002) OAJ 3m20+3m20 Snatches 1m40+1m403) OAJ 2m40+2m40 Snatches 2m20+2m204) OAJ 2m00+2m00 Snatches 3m00+3m00 HRMax= 171 kcal= 970 (NO run today – calf strain)
20110927 – 05h30 – pyramids of singles and doubles
JM + WarmUp (160 club) SwL; SwR; SW-DBLCL; CR; C-DBLPp/J-L; Pp/J-R; Pp/J-DBLSnL; SnRC+Pp/J-L; C+Pp/J-R; C+Pp/J-DBL Start at 1 of each, and add 1 rep to every round.Made it up to 10 HRMax= 175 kcal= 1065 (1473 including a short run after the session)
20110926 – 05h30 – 1’s & 2’s
JM + WarmUp (160 club) Any of [Sw C Pp/J Sn LC] for the single-KB movesDoubles is always Pp/J or LC Left-KB 90sRest 30sRight-KB 90sRest 30sDBL-Pp/J/LC 90sRest 30s+10s 8 rounds HRMax= 169 kcal= 1224 (including a short run after the session)