20110305 – 07h00 – Bounding stuff
JM + WarmUp (160 club)
Bounding
Set up KB’s in pairs – increasing in weight as they go along. 1.75m (~6ft) apart.
You’re gonna jump/bound/leap from start line to 1st pair…then do the require exercise at that point (on or off the KB handles as appropriate)…then jump/bound/leap to next one and repeat.
Easy exercises… 4 loops. Medium ones 3 loops, Hard stuff 2 loops
1) Pushup (On the handles)
2) Dip (On the handles)
3) Deadlift (obvious)
4) Burpee
These are 4 loops
5) Pushup AND Dip
6) Deadlift AND Burpee
These are 3 loops
7) Pushup AND Dip AND Deadlift AND Burpee
This is 2 loops
Then a ladder of doubles (time permitting).
Swing, Clean, Press, Snatch
1..2..3..4..5.. of each till you can’t anymore