JM + WarmUp (160 club) In the tradition of birthdays.. Michael is 17 on 11 April. Date of Birth 1994/4/11 he turns 17.The numbers to note 4 11 17 19 94 We’ll use the Adham formula as follows:skip 94 reps4 rounds of [C+P 19L/19R, InchWork-JW 11, Cossack Squat 17, KB Burpees 19, TGU 4L/4R]Dragon Lunge 94L/94RBootstraps 94
JM + WarmUp (160 club) Using… SwCPp/JSnLCas the template…start with 3 reps of each of these…there are 7 different sets of weights (EDT) L;R;DBL;(eg SwL x3, SwR x3, SwDBL x3, CL x3, CR x3, C-DBL x3, PpL x3, PpR x3, Pp-DBL x3, SnL x3, SnR x3, Sn-DBL x3, LC-L x3, LC-R x3, LC-DBL x3) – on each of 7 different weights12,14,16,18,20,22kg when done… add one rep (ie 4 reps of each)…(EVT)
JM + WarmUp (160 club) Based on the RKC gradwalk, which is… 20s of walking seesaw press, rest 10s, 20s of 2 handed swings, rest 10s…repeat for the length of a field. We’ll do an EDT version of this, but the swings are not 2 handed, we’ll do doubles5 sets of [Walking SeeSaw 20s, rest/setup 10s, Double Swings 20s, rest/setup 10s]…rest 60s… change weights (as per schedule below)…repeat2x 10kg,12kg,14kg,16kg,18kg,16kg,14kg,12kg,10kg
JM + WarmUp (160 club) Hamstring snatch pulls on the benchesDeepBox Squat jumpsHiBox stepupsJerk specific squats each for 42s, then 8s of “setup/move” time…rest 30s… repeat12 rounds Dragon Lunges for 60s + BrS for 90s – 4 rounds
JM + WarmUp (160 club) BearWalk for 40s on 2xKB, then 40s of KB move from Basic 10.On each of the 10 exercises, you do 4 sets of KB & 4 sets of BearWalks Finish with a 4m BridgeStrict