JM + WarmUp (160 club) 7/8/2011 marks a 2 year milestonethe significant numbers are2 6 7 8 9 10 11, so we’ll do a pyramid using these SwL SwR ScissorJumpsCL CR ScissorJumpsPpL PpR ScissorJumpsSnL SnR ScissorJumpsC+P-L C+P-R ScissorJumps 2 6 7 8 9 10 11 10 9 8 7 6 2 Decided to do 11 scissorJumps on every loop instead of the pyramid number – this killed the legs! HRMax= xxx kcal= xxx
JM + WarmUp (160 club) VO2max’s: 15:15 for 10mins, then rest 1min ScissorJumpsSquat Press (thruster)Mountain RunSwings (2-handed heavy)GetUp situps (O.H)SlingshotsKB-leapfrog1L-deadlifts HRMax= xxx kcal= xxx
JM + WarmUp (160 club) Every minute do1xTGU-L1xTGU-R1xpistol-L1xpistol-Rwait for the minute to finish – repeat every minute HRMax= xxx kcal= xxx
JM + WarmUp (160 club) Take 4 sets of KB’s – 1)light, 2)med, 3)med+, 4)heavy4mins of VO2max[15:15] then rest 1min – 12 sets The 15:15 is 15s of DoubleJerks, followed by 15s of RackedHold.There is NO actual rest within the 8min set – you do DoubleJerks for 15s, then during the “rest” you “rest” by holding the KB’s in the racked position:)use the KB’s in this sequence: 1,2,3,4,3,2,1ie. 4 mins on 1)light4 mins on 1)light4 mins on 2)med4 mins on 2)med4 mins on 3)med+4 mins on 3)med+4 mins on 4)heavy4 mins on 4)heavy4 mins on 3)med+4 mins on 3)med+4
JM + WarmUp (160 club) Take 4 KB’s – 1)light, 2)med, 3)med+, 4)heavy8mins of VO2max[15:15] then rest 1min – 7 sets The 15:15 is 15s of snatches, followed by 15s of swings.There is NO actual rest within the 8min set – you do snatches for 15s, then during the “rest” you “rest” by doing swings 🙂use the KB’s in this sequence: 1,2,3,4,3,2,1ie. 8 mins on 1)light8 mins on 2)med8 mins on 3)med+8 mins on 4)heavy8 mins on 3)med+8 mins on 2)med8 mins on 1)light HRMax= xxx kcal= xxx