JM & Warmup (120club) A simple series of timed sets each of 4mins with a 1min rest between. Where possible, do half on each arm/side with a single handchange at the midpoint.SwingsBridgeCleansSquatsPressesSnatchesWalking bridge HRmax=?, ?kcal
JM & WarmUp (160club)16kg: SnL 10, SnR 10, rest, PpL 10, PpR 10, rest, CL 10, CR 10, rest, SwL 10, SwR 10, rest20kg: SnL 20, SnR 20, rest, PpL 20, PpR 20, rest, CL 20, CR 20, rest, SwL 20, SwR 20, rest24kg: SnL 30, SnR 30, rest, PpL 30, PpR 30, rest, CL 30, CR 30, rest, SwL 30, SwR 30, rest[as a side note, the 24kg Sn exceeds the previous RKC snatch test requirements]28kg: GetUp situps 40/40 L/R Technical training on the OAJ(One Arm Jerk)Hot PotatoBody BumpPushPressJerk (One Arm) HRmax=172bpm, 706kcal
JM & WarmUp (100club + 200club) 2 size KB’s. The bigger is 2x the weight of the smaller (unless there aren’t enough, in which case choose the next one up)eg. 16kg, 36kgSwL 10(36kg), Sw2h 10(36kg), SwR 10(16kg)CL 10(36kg), Sw2h 10(36kg), CR 10(16kg)PpL 10(36kg), Sw2h 10(36kg), PpR 10(16kg) 16kg:SnL 60, SnR 60 (girls use 8kg) – same as the Rank III for WKC Now the tough one…100 TGU’s, 100 Pistols, 100 Pullups(girls do 50) HRmax=166bpm. 1018kcal
JM & WarmUp(200club) Random sets of 10 reps ofSw2h, Sw(L/R), SwA, C(L/R), Pp(L/R), Sn(L/R), pushups, situps, SqBw, SqG, Lunges(L/R), BrS, Br(L/R), BrW, BrReverse, DragonLunges(L/R) TGUs (L/R) 2mins, skip 2mins Windmill 10, BrS 2mins Basic10 + pullups: Sw2h 25, pullups 5SwL 25, pullups 5SwR 25, pullups 5SwA 25, pullups 5CL 25, pullups 5CR 25, pullups 5PpL 25, pullups 5PpR 25, pullups 5SnL 25, pullups 5SnR 25, pullups 5 No HRM etc. forgot the gadget again
JM – no warmupSqBw: 10, rest, 20, rest, 30, rest, 40, rest, 50, rest, 100, restSqG: 12kg 50, 16kg 40, 20kg 30, 24kg 20, 32kg 10, 48kg 10Sw2h 48kg: 10,11,11,12,14,28Getup Situps (either the 2nd heaviest weight from above for 28 reps, or 14 reps with the heaviest one) – 48kg 7/7 L/R HRmax=167bpm. 642kcal