JM + WarmUp (160 club) Swing 10L+10RTGU 1L+1R Swing 10L+10RClean 10L+10RTGU 2L+2R Swing 10L+10RClean 10L+10RPress 10L+10RTGU 3L+3R Swing 10L+10RClean 10L+10RPress 10L+10RSnatch 10L+10RTGU 4L+4R Swing 10L+10RClean 10L+10RPress 10L+10RSnatch 10L+10RClean&Press 10L+10RTGU 5L+5R Increase weight and repeat
JM + WarmUp (160 club) TGU 5L+5RSwing 5L+5RTGU 5L+5RSwing 5L+5RClean 5L+5RTGU 5L+5RSwing 5L+5RClean 5L+5RPress 5L+5RTGU 5L+5RSwing 5L+5RClean 5L+5RPress 5L+5RSnatch 5L+5R____________________________________________TGU 5L+5RSwing 10L+10RTGU 5L+5RSwing 10L+10RClean 10L+10RTGU 5L+5RSwing 10L+10RClean 10L+10RPress 10L+10RTGU 5L+5RSwing 10L+10RClean 10L+10RPress 10L+10RSnatch 10L+10R____________________________________________TGU 5L+5RSwing 15L+15RTGU 5L+5RSwing 15L+15RClean 15L+15RTGU 5L+5RSwing 15L+15RClean 15L+15RPress 15L+15RTGU 5L+5RSwing 15L+15RClean 15L+15RPress 15L+15RSnatch 15L+15R____________________________________________TGU 5L+5RSwing 20L+20RTGU 5L+5RSwing 20L+20RClean 20L+20RTGU 5L+5RSwing 20L+20RClean 20L+20RPress 20L+20RTGU 5L+5RSwing 20L+20RClean 20L+20RPress 20L+20RSnatch 20L+20R____________________________________________TGU 5L+5RSwing 25L+25RTGU 5L+5RSwing 25L+25RClean 25L+25RTGU 5L+5RSwing 25L+25RClean 25L+25RPress 25L+25RTGU 5L+5RSwing 25L+25RClean 25L+25RPress 25L+25RSnatch 25L+25R____________________________________________TGU 5L+5RSwing 20L+20RTGU 5L+5RSwing 20L+20RClean 20L+20RTGU 5L+5RSwing 20L+20RClean 20L+20RPress 20L+20RTGU 5L+5RSwing 20L+20RClean 20L+20RPress 20L+20RSnatch 20L+20R____________________________________________TGU 5L+5RSwing 15L+15RTGU 5L+5RSwing 15L+15RClean 15L+15RTGU 5L+5RSwing 15L+15RClean 15L+15RPress 15L+15RTGU
JM + WarmUp (160 club) Press/Jerk 3/3 6/6 9/9 12/12 15/15Squats(Bodyweight) 30s 45s 60s 75s 90s 120sSquat Press 3/3 6/6 9/9 12/12 15/15Press/Jerk 30s L/R, 45s L/R, 60s L/R, 75s L/R, 90s L/R, 120s L/RSquat Press 30s L/R, 45s L/R, 60s L/R, 75s L/R, 90s L/R, 120s L/R
JM + WarmUp (160 club) 3 different size KB’s: light, medium, heavy4 Exercises: Clean, Press, Snatch, LC(C+P) On each of these, do a mini timed set:light KB’s… L…R…DBLmedium KB’s… DBL’s onlyheavy KB’s… L…R…(singles) only 1) 30s on each with 10s between exercises and 30s rest at the end of the exercise group2) 40s on each with 12s between exercises and 30s rest at the end of the exercise group3) 60s on each with 15s between exercises and 40s rest at the end of the exercise group HRMax= 176 kcal= 1294
JM + WarmUp (160 club) 1) BearWalk2) KB Left3) KB Right4) Walking bridge5) DuckWalk6) KB Left7) KB Right8) Walking bridge The KB exercises – 3 rounds – Swings, C+P, SnatchesRound 1: 60s on each of the 8 using Swings as the KB exerciseRound 2: 60s on each of the 8 using C+P as the KB exerciseRound 3: 60s on each of the 8 using Snatches as the KB exercise Round 4: 90s on each of the 8 using Swings as the KB exerciseRound 5: 90s on each of the 8 using C+P as the KB exerciseRound 6: 90s on