20111105 – 07h00 – The modified Adham 1-2-3-2-1
JM + WarmUp (160 club)
The theme recently has been based on Adham’s Intro-Main-Exit series.
Start with a light, but high rep set (once)
Multiple rounds of the MAIN group (typically 3-4 rounds) of ~5 exercises
Exit with a high rep set of a relatively light exercise
Today – a slight change
1] Snatches(light) x200 – this “group” gets done once
2] Double Clean x30 + G.u.S(OH) 30L+30R – this “group” gets done twice
3] Tacfit Crab x30 + Box Jumps x30 + LC/C+P 30L+30R – this “group” gets done thrice
2] Burpees x30 + Airborne Lunge Pistol 15L+15R – this “group” gets done twice
1] Swings x300 (5 sets of 30 per hand on each hand) OR EvilWheel x100 – this “group” gets done once