JM + WarmUp We shall celebrate the birthday boy… 25/12/2010Numbers are 10 12 20 25 We start with an extended warmup100 club (10 of each)120 club (12 of each)200 club (20 of each)250 club (25 of each) Now a mixed KB/Bw setup using the numbers as timesBasic 12 template, 20 sets of 25s:12s:10s (KB:Bw:rest)1) Bw=Bp, KB=20kg2) Bw=SqBw, KB=20kg3) Bw=Pushups, KB=24kg4) Bw=GuS, KB=32kg swings HRMax= 168 kcal= 1366
JM + WarmUp (160 club) A nice chilled Friday workout *evil grin*every 50s do …1x TGU… 1x pullup… 1x Bp… 1x EWwait for the remainder of the 50s to tick by…repeatyou’ll find this remainder is about 3s 🙂 20 cycles, then a 1m rest3 rounds 1) L…R…L…R…L… (20kg)2) All L (24kg)3) All R (24kg) HRMax= 156 kcal= 804
JM + WarmUp (160 club) Only overhead moves, so Sn, Pp, C+PpEach round is 10 cycles of x:10Work for x seconds, rest for 10 seconds. We add 1s to the work part every roundYou can’t repeat exercises, so you must cycle through each of the 3 OH moves. Once you’ve done all 3 – go up a weight. 15:10 x10, then rest 30s extra16:10 x10, then rest 30s extra17:10 x10, then rest 30s extra18:10 x10, then rest 30s extra19:10 x10, then rest 30s extra20:10 x10, then rest 30s extra21:10 x10, then rest 30s extra22:10 x10, then rest 30s extra23:10
JM + WarmUp (160 club) 2 teams – one works for 1m while the other rests for that min, then switch places. Do each of these 4 exercises for 1mBonus rest of 15s extra after the 4. Total of 6 rounds Deep Box SquatsDeep Box Squat JumpsDL’s (bar/trapbar)SwA Every round increase weight(s) HRMax= zzz kcal= yyy
JM + WarmUp (160 club) 45s work, 15s rest. Extra 30s rest every 12 movesSw2h WM-R PushupsPpR DL-sumo TuckJumpsSnL GuS-R MrSwA SqG Situpsrest 30sSwR BrS LungeLSwL SqP-L SqJPpL SqP-R InchwormCR GuS-L SqBwrest 30sC+P-L BrRev DiveBomberPushupsSnR WM-L LungeRCL Burpee BrWC+P-R DgnLungeA Dips HRMax= zzz kcal= yyy