JM + WarmUp (120 club) EFC guys are here for a power workout.Stations areWeighted situps (2xKB) – 3 reps [2x12kg…up to 2x48kg]Weighted pullup (1xKB) – 1 reps [12kg…up to 48kg] – new PR here…managed “The Beast”DeadLift (trapBar) – 3 reps [70kg…up to 180kg]TGU – 1 rep (either arm) [12kg…up to 44kg]1-legged box jump (24″) – 1 rep (either leg) Increase weight every round
JM + WarmUp (160 club) Arrange as many kettlebells as you need/want/have in a big circle in random order.Work for 40s doing a KB exercise of your choosing (from basic12)Work for 20s doing a BodyWeight exercise from this list [PillarLunge,Pushups,EvilWheel,1-arm Row] (I hate 1-arm rows, but they’re included here by request) LOTS of rounds – short break every 8 sets (ie rest 40 bonus seconds every 8mins)
JM + WarmUp (160 club) 2xKB…The “mix” sequence to start is [Sw,C,Pp,Sn,C+P] and gets done twice to make up 10 sets in a Tabata/Round 2x12kg mix2x12kg mix2x14kg mix2x14kg mix2x16kg Swings only2x16kg Cleans only2x16kg Presses only2x16kg Snatches only2x16kg LONG cycle only2x18kg mix
JM + WarmUp (160 club) As in the tradition of birthdays, we’ll use the date of this public holiday. Thanks to Adham for the historic information.This is the 3rd local election since 1994. It’s 18/5/2011. Either we’re celebrating the fact that it’s an election/vote, or just that we can vote to get outta bed and train!The numbers… 3 5 11 18 20 We’ll do the Basic11 (the same as a basic12 but without the Sw2h)20 reps of each (x11)then 18 burpees or 18 pullupsthen 3 TGU’s or 3 GuS-OH (L+R) [3 per side if you do GuS, but 3
JM + WarmUp (160 club) You have 65s to complete the following – 1 rep of each…Deadlift or Double Press (strict)Pullup or PistolTGU (1 rep on either side) or GetUpSitupOverHead (1 rep on each side)1-arm pushup (YES, a one-arm pushup!!) 60 sets, increasing your working weight on each exercise after every 12 sets. (ie, 5 weight increments)