JM + WarmUp (160 club) The Basic12 is the template. Between each of these, do 10 reps of (light) Double C+POnce you have done all 12, increase weights, and add 4 reps to the Basic12 exercise, and add 2 reps to the LC’s Start conservative – say 20kg for the basic 12, and 2×12/14kg for the doubles HRMax= 177 kcal= 894
JM + WarmUp (160 club) 5 exercises – Sw, C, Pp, Sn, C+P. Do 100 reps of the exercies, changing hands whenever you want…Use a working weight for the KB set, and then 2xHeavier KB’s for the Lizards/Situps KB x100Lizard walk for 40 metresWeighted Situps x5 If you finish everything before time is up…repeat, but do Lizard Walk WITH pushups
JM + WarmUp (160 club) Deadlift,DBL Cleans, Run(2x10kg farmerRun)10x110kg, 100x16kg, 1 lap10x150kg, 90x18kg, 1 lap10x150kg, 80x20kg, 1 lap10x150kg, 70x22kg, 1 lap10x180kg, 60x24kg, 1 lapFinish Tabata 8 rounds of 2x16kg cleans
JM + WarmUp (160 club) The 3 minute workout – with lots and lots of variationsBasic principle – 3 exercises – on each one, do 30s left, 30s right We mixed in some bridges and played around with sequences of Sw, C, Pp, Sn, C+P for the 1st hour.Then, for hour #2, threw in some sets which included Doubles Finished with a Strict Bridge (3m – thanks to Anna for the request/reminder) 11.45 mins in the red zone!HRMax= 174 kcal= 1214
JM + WarmUp (160 club) In the birthday tradition – Doug is 43 today 27/5/1968Numbers: 5 27 19 68 43 A modified Tabata of 20:7 (instead of 20:10) for 43 sets (BTW: 20+7=27)TheDoug (bridge with your feet on the ball) 68s work, 19s rest (5 sets) A modified Tabata of 20:11 (instead of 20:10) for 5 sets – 3 rounds, increasing weight each round HRMax= 172 kcal= 859