20120507 – 05h30 – Basic12 2++ 2–
JM + WarmUp (160 club) 20 reps of each of the Basic 12increase weight, and reduce by 2 repsrepeat for as many rounds as you can
20120505 – 07h00 – Short & Sweet
JM + WarmUp (160 club) The new Saturday class format – we’re shortening the working session, and then adding a long stretch at the end.Instead of the old 2 hours of work, it’s now ~90mins work, ~30mins stretch 20s Scissor Jumps2m KB(L)20s Scissor Jumps2m KB(R)20s Scissor Jumps2m Bridge (strict)5 rounds… Swings, Cleans, Jerks (OAJ), Snatches, LongCycle – about 40mins in total Increase weight…20s JackKnife1m KB(L)20s JackKnife1m KB(R)20s JackKnife1m Bridge (walking)5 rounds… Swings, Cleans, Jerks (OAJ), Snatches, LongCycle – about 25mins in total Stretch 25mins
20120504 – 05h30 – Boxers Legs
JM + WarmUp (160 club) 30s Scissor Jumps90s Boxing30s Squats (Bodyweight)90s Kettlebells (12 rounds… using Basic12 as the template) This was (for some unkown reason) MUCH easier in my head than in reality
20120503 – 05h30 – Some doubles
JM + WarmUp (160 club) SwL SwR J2CL CR J2Pp/J-L Pp/J-R J2SnL SnR J2C+Pp/J-L C+Pp/J-R J2So, 50s on each one (of the 15 rounds), then rest 40s between rounds4 rounds, increasing weight on the single-KB moves each round (the J2 weights stay the same throughout)
20120502 – 05h30 – Abs & KB’s
JM + WarmUp (160 club) SwL SqBwSwR BrSCL E/WCR SqBwPp/J-L BrWPp/J-R BrLSnL BrRSnR KB-Halo’sC+Pp/J-L BrRevC+Pp/J-R E/WSo, 50s on each one (of the 20 rounds), then rest 50s between rounds3 rounds, increasing weight on each round