JM + WarmUp (160 club) Same concept as yesterday, but a little bit longerEach of these for 90 seconds …Sw2h,SwA,SwL,SwR,CL,CR,Pp/J-L,Pp/J-R,SnL,SnR,LC-L,LC-RChange weight… repeat etc. Work=18mins, Rest=1min, Rounds=3Use Lo,Mid,Hi density pyramid sequence 1. 20kg2. 22kg3. 24kg
JM + WarmUp (160 club) Each of these for 1 minute…Sw2h,SwA,SwL,SwR,CL,CR,Pp/J-L,Pp/J-R,SnL,SnR,LC-L,LC-RChange weight… repeat etc. Work=12mins, Rest=1min, Rounds=5Use Lo,Mid,Hi,Mid,Lo density pyramid sequence 1. 18kg2. 20kg3. 24kg4. 22kg5. 20kg
JM + WarmUp (160 club) It’s St. Patrick’s Day… and … 28/2/1979 was @Wayne Brown’s 33rd birthdayAs per our tradition, we’ll celebrate by using the numbers in the ages and dates for the basis of the workout 28 exercises. Work 79s, rest 17s. On each exercise (& they’re cumulative totals) increase the KB size when you get to 33 reps.2 rounds. All the multi-side exercies are done in sets of 3L…3R…3L…3R etc (eg. JackKnife, KB-halo, WindMills) Dip, Swing(L/R), KB-crunch, TGU, Pullups/Swingups, WindmillsRow, Clean(L/R), JackKnife, TGU, Pullups/Swingups, WindmillsKB-halo, Jerk(L/R), EvilWheel, TGU, Pullups/Swingups, WindmillsPushup, Snatch(L/R), WalkingBridge, TGU, Pullups/Swingups, Windmills Watch this
JM + WarmUp (basic10 for 1 min each) The pyramid is Burpees. On every set you do 10 Double Jerks. You can (optional) add some skipping. Skip as fast as you can for as long as you can last, then next round1) 1x Bp, 10x J2, optional [SprintSkipping]2) 2x Bp, 10x J2, optional [SprintSkipping]3) 3x Bp, 10x J2, optional [SprintSkipping]1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1
Long Cycle: 20kg(men), 14kg(ladies)One Arm C+J, changing hands every minute for 1 hourMinimum pace 10rpm, generally 12rpm, max 15rpm (obviously the final minute on each side is at max pace) Thou shalt NOT put down!!!!! 1200kcal in 60 mins. Thanks to @Adham Stoltz (aka “bastard”) There will be many more similar sessions coming soon, with evil twists to spice ’em up