A modified version of last nights DL experiment.Load up a hex/trap bar with 110kg, then set up your gymboss or workout timer to beep every “x” seconds. When it beeps, you do 1 rep.Today we do the same thing with weighted situps too. (2x24kg) 64 reps @ 12s48 reps @ 10s32 reps @ 8s16 reps @ 6s total of 160 reps – 17,600kg DL + 7680kg weighted situps HRMax= 155 kcal= 392
Thought we’d try a little paced rythm deadlift set.Load up a hex/trap bar with 110kg, then set up your gymboss or workout timer to beep every “x” seconds. When it beeps, you do 1 rep. 32 reps @ 9s24 reps @ 8s20 reps @ 7s16 reps @ 6s12 reps @ 5s10 reps @ 4s8 reps @ 3s6 reps @ 2s4 reps @ 1s total of 132 reps – 14,520kg Next time we’ll add in 40 reps @ 10s
JM + WarmUp (160 club) 18kg 48:1220kg 45:1522kg 42:1824kg 39:2128kg 36:24 work:rest as shown above – 6 mins per weight (except the last one – only 1 set ‘cos of time constraints)CL, Pp/J-L, C+P/J-L, CR, Pp/J-R, C+P/J-R… repeat (2 loops per weight)Increase weight and repeat HRMax= 161 kcal= 815
JM + WarmUp (160 club) 90s,90s,60sDragon Lunges (Forwards) L, Presses L, Bridge (Strict)Dragon Lunges (Forwards) R, Presses R, Bridge (Strict)Dragon Lunges (Backwards) L, Presses L, Bridge (Strict)Dragon Lunges (Backwards) R, Presses R, Bridge (Strict)Pushup/Dip on the KB handles, Presses L, Bridge (Strict)Burpees, Presses R, Bridge (Strict)Total: 24 minutes Short rest, then increase weight and repeat. HRMax= 165 kcal= 958
JM + WarmUp (160 club) Janda situps 5Sw2h 30PushUps 10SwL/SwR 30/30Pullups 5SnL/SnR 20/20Renegade Rows L/R 8/8PpL/PpR 16/16Oblique Hip Tilt with KB in racked position on the hip 8/8C+P-L/C+P-R 12/12SwA 50 HRMax= 175 kcal= 843