JM + WarmUp (160 club) Grab one of each size KB from 8-64kg. 10x Sw2h on each going up in weight till the max.Repeat but leave out the lighter ones (<20kg) Some technique assistance Take ALL the kettlebells and put them out in a circle. Do 8x swings on each one. 1 handed if you can, 2 handed if needed. HRMax= 158 kcal= 656
JM + WarmUp (160 club) It’s my b/d, so we’ll use all the numbers from my date of birth and age to make up something….. 11/12/1965 – 45yrs old… 11 12 19 65 45 Basic12 – 45 reps of each…between each, do 11 burpeesEW – work 65s – 19 sets HRMax= zzz kcal= yyy
JM + WarmUp (160 club) A variation of the Last Man Standing…Instead of a NO rest version, we’ll soften it a little, but compensate…Work 1m, rest 10s… BUT… only movements which include an overhead component are allowedie. C+P, Pp or Sn ONLY 48 sets…increasing weights as you go HRMax= zzz kcal= yyy
JM + WarmUp (160 club) work 21s, rest 9s, 15 cycles1) Sw(20kg)2) Switch between Pushups/Situps3) Sn(20kg)4) Switch between SqBw, Lunges L/R5) Pp (24kg)6) Br L/R 1-leg7) C+P (28kg)8) C (32kg) HRMax= zzz kcal= yyy
JM + WarmUp (160 club) 30s KB, 24s BwSw + Bp – 12sets (20kg)C + Mr – 12 sets (24kg)P + Sn – 12 sets (24kg, 20kg)SqJ + BrS – 12 sets HRMax= 175 kcal= 938