JM + WarmUp (160 club) Timed sets of 8x2m with 20s between sets – Sw2h, SwL, SwR, SwA, Sw2h, SwL, SwR, SwA (20kg)Mr 12 sets – 12s on, 6s offTimed sets of 8x2m with 20s between sets – SwA (24kg) OR C(L/R) 28kgMr 16 sets – 10s on, 5s off HRMax= zzz kcal= yyy
JM + WarmUp (160 club) VO2max – 1st set snatches, 2nd set Bw exercises, 3rd set BOTH (ie, NO rests) HRMax= zzz kcal= yyy
JM + WarmUp (160 club) Timed sets of Pp/GuS in 3m/3m L/R with 1m between sets of 6mie. Pp L 3m, Pp R 3m…rest 1m…GuS L 3m, GuS R 3m….etcincrease weight each time.16,20,24,28kg – do 32 & 40kg for the last GuS set (2m 32kg, 1m 40kg on each side) HRMax= zzz kcal= yyy
JM + WarmUp (160 club) VO2max snatches in 12m sets12,16,20,24kgTry to maintain the same cadence throughout (8 reps in 15s) HRMax= zzz kcal= yyy
JM + WarmUp (160 club) 40:40 x12…rest…repeatPunch CleanHot PotatoKB Uppercut SlingshotFigure 8Round The Body PassStaggered pushupsetc HRMax= zzz kcal= yyy