JM + WarmUp (160 club) 1) Sw 40s, rest 10s, EW 40s, rest 10s, Sw 40s, rest 10s, SqG 40s, rest 10s [8 rounds]2) Situps 12s, RussianTwists 12s, Situps 12s, RussianTwists 12s, rest 12s [8 rounds]3) Bounding 2L 40 reps4) Bounding 2L + Bp 20 reps5) LungeLow + KickHigh 20 reps6) Timed set cleans 4m/4m L/R 24kg HRMax= 157 kcal= 666
It’s new years day – a new year, new decade. We WILL start with a bang… A pyramid Sw, C, Pp, Sn, C+Pp (L/R) 1-14-1 17 Burpees 17 EW 17 SqG In all – that’s 2011 reps! YAY!!
JM + WarmUp (160 club) It’s become a tradition that we do “The RAMMSTEIN” as the last workout of the year.There’s 5 sites, each with 4 exercises. You work on each exercise within a site till you have done all 4, then a short break and move to the next site. Once you’ve done all the sites, you skip for the equivalent amount of time of one sites rotation.That’s round 1. Round 2 – increase the time on each exercise, and also on the skipping. Round 3 – increase the time again. A) SnL, BrW, SnR, BrSB) CL, SwA,
JM + WarmUp (160 club) Yesterday’s workout seemes to have killed everybody’s shoulders, so let’s provide the antidote for that…I’m sure everybody is thinking “Dear GOD, let’s NOT do any shoulder work”…so… logically… We’ll do EXACTLY that – shoulder work!! You gotta work the things to make ’em feel better.Nothing hectic, just some slow heavy grind work as a “recovery” Grab 3 KB’s – Lo, Mid, HiLo 3x Pp(L/R) 3x EW, Mid 2x Pp(L/R) 2x EW, Hi 1x Pp(L/R) 1x EWLo 4x Pp(L/R) 4x EW, Mid 3x Pp(L/R) 3x EW, Hi 2x Pp(L/R) 2x EWLo 5x Pp(L/R) 5x EW,
JM + WarmUp (160 club) 45:15 (work:rest) for 4 sets, then extra 30s rest, then repeat.2 KB’s Lo & Hi (16kg & 32kg) Bearwalk=BWLizardwalk=LWPushup=Pu BW, PpL (Lo), BW, PpR (Lo)BW, PpL (Hi), BW, PpR (Hi)LW, PpL (Lo), LW, PpR (Lo)LW, PpL (Hi), LW, PpR (Hi)LW+Pu, PpL (Lo), LW+Pu, PpR (Lo)LW+Pu, PpL (Hi), LW+Pu, PpR (Hi)LW+Sn, PpL (Lo), LW+Sn, PpR (Lo)LW+Sn, PpL (Hi), LW+Sn, PpR (Hi)LW+Bp, PpL (Lo), LW+Bp, PpR (Lo)LW+Bp, PpL (Hi), LW+Bp, PpR (Hi) BW 40m, LW 40m, LW+Pu 40m, LW+Bp 40m HRMax=164 kcal= 807