JM + WarmUp (160 club) HighBenchStepups (occasionally the dragonStep) with a lunge or dragon lunge at the bottom, some swings, EvilWheels and Bridges.Work 1m, 5s setup/move time. 60 sets Bench heights vary… 600mm,800mm,500mm(weighted 2xKB),600mm,600mm,750mm,750mm HRMax= 154 kcal= 758
JM + WarmUp (160 club) A variation on “active rest” Tabata’s. Work 45s, active rest 22s.Each set has 3 repetitions of the KB exercise, but 3 different active rest exercisesThe active rests are… High Bench StepUps, EW, BurpeesRest 30s between rounds. Basic12 template 1) Sw2h 45s, High Bench StepUps 22s, Sw2h 45s, EW 22s, Sw2h 45s, Burpees 22s2) SwL 45s, High Bench StepUps 22s, SwL 45s, EW 22s, SwL 45s, Burpees 22setc through all 12 exercises Short and sweet HRMax= 164 kcal= 733
JM + WarmUp (160 club) Save 1 rep is…GuS-l, GuS-R, TGU-L (with a WM-L), TGU-R (with a WM-R), 3x pushupsStart light (16kg) – increase your weight every 10 reps We made it to 32kg HRMax= 158 kcal= 683
JM + WarmUp (160 club) Strictly speaking, Tabata’s are 20s on, 10s rest, for 8m per set. Normally we play around with the time and just use the concept of the Tabata.Today we’ll do a strict version16 sets (8m) of a KB exercise using the same hand/exercise for the full period before changing exercises/hands.All 12 from Basic12eg. SwL 16 sets of 20:10eg. SwR 16 sets of 20:10etc HRMax= 154 kcal= 896
JM + WarmUp (160 club) 30s KB, 15s active rest. during the active “rest” do 1 rep of a Tuck Jump Sprawling Burpee.ie. Drop into a sprawl, then when you come up out of that, do a tuck jump (jump as high as you can, and while in the air, pull your knees to your shoulders before you land) 6 rounds, each of 8 sets.1) Sw (L/R) 20kg2) C (L/R) 24kg3) Pp (L/R) 24kg4) Sn (L/R) 24kg5) C+P (L/R) 32kg6) SwA 32kg BrS 3m40s HRMax= 170 kcal= 770