JM + WarmUp (160 club) Swings, Squats(BodyWeight), Cleans, Skipping(or PillarLunges), Presses, Dips on 2 Kettlebells, Snatches, Bridge(Strict), Clean&Press, Bootstraps Round 1: 40s of eachRound 2: 45s of eachRound 3: 50s of eachRound 4: 55s of eachRound 5: 60s of eachRound 6: 80s of each Bridge(strict) 3m
JM + WarmUp (160 club) Dragon Lunges (L..R..L..R..) 6mins Double Press 45sRest 15sSwings (L) 60sGuS (L) 90sSwings (R) 60sGuS (R) 90sInchWorm Burpees 2mSnatches (L) 60sSnatches (R) 60sBridge (Walking) 2m5 rounds of this part Spetsnaz Rolls 5mTGU’s 7m
JM + WarmUp (160 club) Kabelo is being featured on the TV show All Access soon, so today, the crew from All Access will be joining us. The presenter from the show will do some of the workout just to see how Kettlebell training feels, so we’ll make it special! Skip 7mins Swings (Alternating) 90sEvil Wheel or InchWorm 90sSpetsnaz Rolls 2mDouble Cleans 2mTuck Jumps 1mTGU’s 2m4 round of this part Squats (Bodyweight) 5mBridge (Walking) 3m This was a cool & fun session, so we may have to use this formula with some variations for future sessions 🙂
JM + WarmUp (160 club) OK, so we’ll work a bit more on the core theme. Today we’ll do VO2max snatches…but with a twist.Seated on a bench! This will remove the possibility of generating most of the power with your legs, so the core has to engage much more Sets of 8+8 where you do 8 in a row seated, and then 8 in a row standing. Obviously you go to heavier weights when standingeg. Seated 16kg, standing (in that same set) 18kg Set 1) L..R..L..R..L..R etcSet 2) L..R..L..R..L..R etc with slightly heavier weightsSet 3) L..L..L..L..L..L etc with slightly
JM + WarmUp (160 club) Set up lots of PlyoBoxes/Benches1) 47s of stepUps, 8s rest/move to next box, repeat for 12 sets2) Add a KB in one hand (suitcase hold), repeat for 12 sets3) Add a KB (racked), repeat for 12 sets4) Add a KB (OH), repeat for 12 sets5) Add a 2nd KB (DBL-OH), repeat for 12 sets, but only 32s per bench/box6) A 2 set leg blaster – 2x32s with an 8s gap