JM + WarmUp (160 club) Some pyramids. Usually 1-10-1 doing 5 different exercises [SwL,SwR,CL,CR,Pp/J-L,Pp/J-R,SnL,SnR,LC-L,LC-R] on a single weight.A small variation this time.Grab 3 different working KB’s (Lo,Md,Hi), and do 5 seperate pyramidsMd:SwL,SwR [1-15-1]Hi:CL,CR [1-14-1]Lo:Pp/J-L,Pp/J-R [1-13-1]Md:SnL,SnR [1-12-1]Hi:LC-L,LC-R [1-11-1]
JM + WarmUp (160 club) 1x working weight which stays the same throughout (choose wisely!!)100-club120-club160-club200-club240-club300-club360-club
JM + WarmUp (160 club) BagWork: 90sprep/rest 10sKettlebell(Any OverHead [Pp/J,Sn,C+Pp/J]): 90sprep/rest 10sSkip OR Bridge OR BoxJumpsprep/rest 10s repeat
JM + WarmUp (160 club) SeeSaw press…DeepBox Squat Jumps…Stepping Swings…HamStrung…Weighted DuckWalk back to start positionStart at 4 reps of each (except the steppingSwings) and add 2++ reps each round. If you get as far as 20, start reducing by 2– each round.
JM + WarmUp (160 club) A small variation on the Last Man Standing workout.LMS goes SwL,SwR,CL,CR,Pp/J-L,Pp/J-R,SnL,SnR,LC-L,LC-R for 60s on each. Loop without resting. We’ll do one set seated, and one set standing. 3 rounds with just a 20s gap between rounds to allow time to switch places.Here we select 2 different weights. A lighter weight for the seated round, and a heavier one for the standing round.