JM + WarmUp (160 club) Tabata 20:10 6mins 1) Snatches (light)2) Snatches (heavier)3) Evil Wheel4) Presses (light)5) Presses (heavier)6) Presses (doubles)7) 1-arm rows (heavy)8) Walking bridge Bonus set9) Mixture (2 of each of the above) – this set is 8mins instead of 6
JM + WarmUp (160 club) Every 36s do…1xTGU+[ScissorJump (1 on each leg) + 1x EvilWheel] OR [1x Burpee]wait for the balance of 36s to finish…repeat 50 sets on each side = 100 sets in total
JM + WarmUp (160 club) Set out the weights about 10m apart in lines of 4 of the same size/weight.Low weight has higher reps – you can choose which you prefer.The 0th KB is heavier than the rest of that line ‘cos it’s 2-hand swingsAt the 0th KB, Swings 2-hands. Jog to 1st KB.At the 1st KB, Swings L+R. Jog back to 0th KBAt the 0th KB, Swings 2-hands. Jog to 2nd KB.At the 2nd KB, Cleans L+R. Jog back to 0th KBAt the 0th KB, Swings 2-hands. Jog to 3rd KB.At the 3rd KB, Presses L+R. Jog back
JM + WarmUp (160 club) Set out the weights about 10m apart in lines of 4 of the same size/weight.At the 1st KB, 8L/8R Swings. Run to the end, back to the zero line, and to the 2nd weight (~50m)At the 2nd KB, 8L/8R Cleans. Run to the end, back to the zero line, and to the 3rd weight (~50m)At the 3rd KB, 8L/8R Presses. Run to the end, back to the zero line, and to the 4th weight (~50m)At the 4th KB, 8L/8R Snatches. Run back to the zero line Move to the next weight. repeat the process
JM + WarmUp (160 club) Scissor Jumps… weighted (2xKB)… escalating density – this is gonna hurt even more than yesterday!8..10..12..14..16..18..20..22..24..22..20..18..16..14..12..10..8kg Yesterday was painful – so I figured we’d break it up a bit more into smaller chunks to make it more manageable1) 4 jumps on each2) 6 jumps on each3) 8 jumps on each4) 10 jumps on each5) 8 jumps on each6) 6 jumps on each7) 4 jumps on each I was WRONG!!! The smaller chunks don’t help at all. It still kills! In all, it’s 784 scissor jumps with an average of 31kg of load which translates to