JM + WarmUp (160 club) 3 quick and brutal cardio sets.1) 20kg Work 36s(KB – basic12), ActiveRest 24s (SwA) [12m without a rest]2) 24kg Work 40s(KB – basic12), ActiveRest 30s (EW) [14m without a rest]3) 28kg Work 45s(KB – basic12), ActiveRest 30s (SqBw) [15m without a rest] BrS 2m HRMax= 169 kcal= 847
20110113 – 05h30 – EVT DeepSquatBoxJumps, HamstringSnatchPulls & Snatches pyramidJM + WarmUp (160 club) Using some boxes, do a variation of the EDT DeepSquatBoxJumps/HamstringSnatchPulls goodies that Steve Cotter kindly taught us.BUT…with a twist. Instead of escalating the Density, we’ll escalate the Volume (hence EVT).Take a decent base weight. On the boxes, do…DeepSquatBoxJump(s) “X” repsHamstringSnatchPulls(L) “X” repsHamstringSnatchPulls(R) “X” repsSnatches(L) “X” repsSnatches(R) “X” reps “X” from the EVT – a simple pyramid from 1-10-1 HRMax= 162 kcal= 689
JM + WarmUp (160 club) We set up pairs of KB’s every 6 feet/1.8m. Do a 2 legged bounding jump to land between them, then a DL from the crouched position. Put them down again (so that you are in a crouch), and do the next bounding jump from that position.Next station is a weighted situp (2 racked KB’s. Feet in the handles of 2 more for counter balance)Swings (heavy) x10 repeat the circuit…. a LOT! HRMax= 147 kcal= 590
JM + WarmUp (160 club) Simple stuff. 20kg pyramid of KB + 1xReverse TGU (ie, you start at the top, then descend and get back up to an OH lock position) each time1) Snatches2) Presses so…to clarifySnL x1, TGD-L x1, SnR x1, TGD-R x1SnL x2, TGD-L x1, SnR x2, TGD-R x1SnL x3, TGD-L x1, SnR x3, TGD-R x1ONLY the Snatch/Press numbers change. The TGD is ALWAYS x1 Do 1-10-1 on Sn & then on Pp(you only do 10 once. 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1) HRMax= 164 kcal= 916
JM + WarmUp (160 club) 30s(a), 40s(b), 20s(c)1) SqG, Basic10, Burpee (10 sets)2) SqBw, Pp, SqPp (10 sets)3) DiveBomberPushup, C, BrRev (6 sets)4) DgnLungeHold(low), SwA, SqHold(low)