JM & WarmUp(160club) 16kg: Fastest 100 Sn16kg: SLOWest 100 Sw (go deeeeep)16kg: Fastest 100 Pp24kg: Fastest 200 C Bearwalk + 1 pullup + 1 TGU-l + 1 TGU-R (repeat for several minutes) Impact ab work. Do GetUpSitups as fast as you can.Racked – 3m L, 3m ROverHead – 3m L, 3m R BrS 2m HRMax= xxx, kcal= yyy
JM & WarmUp(160club) 1) 1x SwL, 1x CL, 1x PpL, 1x SnL; 1x SwR, 1x CR, 1x PpR, 1x SnR2) 2x SwL, 2x CL, 2x PpL, 2x SnL; 2x SwR, 2x CR, 2x PpR, 2x SnR3) 3x SwL, 3x CL, 3x PpL, 3x SnL; 3x SwR, 3x CR, 3x PpR, 3x SnR..8) 8x SwL, 8x CL, 8x PpL, 8x SnL; 8x SwR, 8x CR, 8x PpR, 8x SnR9) 9x SwL, 9x CL, 9x PpL, 9x SnL; 9x SwR, 9x CR, 9x PpR, 9x SnR10) 10x SwL, 10x CL, 10x PpL, 10x SnL; 10x SwR, 10x CR, 10x PpR, 10x
JM & WarmUp(160club) A 4 min round. 2m on the bag followed by 2m of TGU’s. rest 30s.repeat Heavy side rolls for 3m on each side (64kg) HRMax= xxx, kcal= yyy
JM & WarmUp(160club) Similar to the morning, but we keep cutting the reststhe low weight is Lothe higher weight is Hirest is r Sequence is Sw2h,SwL,SwR,SwA,CL,CR,PpL,PpR,SnL,SnRLo r Hi r (10mins)Lo Hi r (7.5mins)Lo Hi (5mins)Lo Hi Lo Hi (10mins) BrS BrL BrS BrR etc… (bridge changing positions every 15s) – total=10m HRMax= xxx, kcal= yyy
JM & WarmUp(120club)Using the VO2max protocol of 15s on, 15s off, but with 2 different sized KB’s. 4mins per round with 30s rest between rounds Sw2h 16kg 20kgSwA 16kg 20kgSwL 16kg 20kgSwR 16kg 20kg CL 16kg 20kgCR 16kg 20kgPpL 16kg 20kgPpR 16kg 20kg SnL 16kg 20kgSnR 16kg 20kgSnL 16kg 20kgSnR 16kg 20kg SqG 16kg 20kgSqBw 16kg 20kgSqG 20kg 24kgSqBw 20kg 24kg HRMax= xxx, kcal= yyy