JM & WarmUp (160club) Grab 2 KB’s – heavy(ish) and light (eg. 12 & 24kg)We’ll shuffle around the reps, the weights and the exercises. The longer set is generally done with the lighter weight. 12kg 24kgSnL 20 15SnR 20 15PpL 25 15PpR 25 15SnL 40 20SnR 40 20PpL 50 25PpR 50 25CL 60 30CR 60 30SwL 80 40SwR 80 40SwA 50 100Sw2h 50 100 I dont remember the rest – but it was FUN! HRMax= xxx, kcal= yyy
JM & WarmUp (160club) We’re doing the competitive stuff today. Jerks, Snatches & Long Cycle.2AJ – 10mins – 2x12kg (122 reps)Sn – 10mins – 1x12kg (261 reps)LC – 10mins – 2x12kg ( 76 reps) Man – this is hectic. I dunno how these guys do this with 32kgs!!! HRMax= xxx, kcal= yyy
JM & WarmUp (100club) 1: Sw C Pp Sn Pullup2: Sw C Pp Sn SqBw Pullup3: Sw C Pp Sn SqBw SqPp Pullup4: Sw C Pp Sn SqBw SqPp SeeSawPp Pullup5: Sw C Pp Sn SqBw SqPp SeeSawPp Bp Pullup6: Sw C Pp Sn SqBw SqPp SeeSawPp Bp SqBw Pullup Timed set – double KB jerks 12kg – 10mins (ie. competition set) HRMax= xxx, kcal= yyy
JM & WarmUp (120club) In each minute, do 1 rep of each of the exercises, then wait for the minute to finish, and repeat for “X” minutes.1: Sw, C, Pp, Sn, pullup – 12m2: C, Pp, Sq, pullup – 10m3: Sw, C, Pp, Sn, Sq, pullup – 10m4: Sw, C, SqPp(thruster), pullup(x2) – 12m5: C, SqPp, SeeSaw Pp, pullup – 10m6: Bp, SqPp, pullup – 8m7: BrS on the ball – 3m HRMax= xxx, kcal= yyy
JM & WarmUp (160club) 20kg to start:SnL 20SqBw 10CL 25LungeFwdL 20SnR 25LungeFwdR 20CR 20Pushups 10PpR 25Situps 20PpL 30DragonLungeHoldFwdL 60sSwL 40SqBw 20SwR 50DragonLungeHoldFwdR 60sBurpees 25SwA 65SqG 25 32kg: Sw2h 101 Timed set of 20 mins of either EW or BrS. You can swap between the 2, but must be doing one or the other for the full period.I went for EW. Managed 256 reps Evening session was the same as the morning. EWmax=271 reps HRMax= xxx, kcal= yyy