20110510 – 05h30 – A bit more legwork

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JM + WarmUp (160 club) 12 KB exercises – an inbetweener – 12 Leg/Core exercisesStart on one side of the arena.Do the KB exercise (45 reps).Then do 3x pullups/swingups, 1x TGU (either arm), 3 BurpeesThen using the leg exercise, move across the arena to the other side where you start your next set of KB exercises. Sw2h RunSwL BoundSwR LungesSwA GooseStep LungesCL Side SquatsCR DragonLungesPpL DuckWalkPpR BunnyHopsSnL OH-GooseStepLungesSnR SpiderManLC-L 1L-bounding-Hops(AlternatingLegs)LC-R KB InchWorm

20110509 – 05h30 – 50 sex

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JM + WarmUp (160 club) 50 secs of KB swings (any of L,R,2h,Alternating), then 50 secs of bodyweight exercise (skip,Burpee,SqBw,BrS)72 sets makes up 60mins with NO rests

20110507 – 07h00 – Geoff’s B/D

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JM + WarmUp (160 club) Geoff is 29 tomorrow, 8/5/1982. Numbers are…5 8 19 82 29 Work 29s, rest 5s, 82 sets, 8 exercises [SwL, SwR, CL, CR, PpL, PpR, SnL, SnR] To finish, we do 19 sets [1min of BrS: 1min of SqBw]

20110506 – 05h30 – Tens singles & doubles

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JM + WarmUp (160 club) Do ten reps of each of these:Jerk Specific SquatsSwingsEvil WheelSnatchesDragon LungesPressesBurpeesCleansSquats(Bodyweight)Clean&Press part 1 is singles (so on KB moves, do 10 reps per hand)part 2 is doubles…so do 10 reps with 2xKB As Many Rounds As Possible…feel free to increase weights anytime you like

20110505 – 05h30 – The sum is 21

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JM + WarmUp (160 club) Using our favourite basic12 template, make things add up to 21 using burpees or pullups as the filler20 reps (KB) + 1x pullup/burpee for round 1run one lap once you’ve done all 1219 reps (KB) + 2x pullup/burpee for round 2run one lap once you’ve done all 1218 reps (KB) + 3x pullup/burpee for round 3run one lap once you’ve done all 12etc HRMax= 169  kcal= 1021