JM& WarmUp (100club + 200club) 2010/Tabatha – 20s work at sprint pace, then 10s rest First part… 12kg,16kg,20kg. Do the technique with each of the weights. SwL,SwR,CL,CR,PpL,PpR,SnL,SnR Now kick up to 24kg and do the sequence backwards (SnR,SnL,PpR,PpL,CR,CL,SwR,SwL). repeat with 20kg, the again with 16kg. Finish with 5 sets of SwR/SwL 24kg HRM profile. HRmax=170bpm, 780kcal (not too bad for 1hour)
JM & Warmup (200club) 12kg Last Man Standing – 1st part SW,C,Pp,C&P,Sn Left, then Right. For the rest…alternate left/right on each technique. Sw,C,Pp,C&P,Sn HRM profile. HRmax=170, 585kcal
JM & WarmUp(200club) A simple workout. Guys get a 12kg, Girls get an 8kg. Do anything you like using the KB with 1 hand. Acceptable rest positions are racked or lockout. Go till the time is up. In this case 50mins. As an experiment for our New Years Day challenge, I decided to see if it’s possible to do it with no hand change. I used a 5x1min sequence. SwL,CL,PpL,C&PL,SnL…repeat. It comes to about 120reps every 5mins, so allowing for a few rests here and there, I reckon it was about 1100 reps. This means the theory of 1000xSn
JM & WarmUp(100club+250club) A set of Basic10(Sw2h,SwL,SwR,SwA,CL,CR,PpL,PpR,SnL,SnR). do 10reps 16kg,then 20reps of Sw2h 20kg. In all, 300 moves. Basic10 again, but 1min KB, 1min skip – total 20mins Bagwork/Pp mix. 15s intervals. Round 1: 5x15s Pp,3x15s Bag. Round 2:4+4, Round 3:3+5. Total 3×2.5m rounds=7.5mins (the extra 15s is to remove gloves. 15s rest between rounds) Basic10 – each move for 15s at sprint pace, then 2mins bagwork. Repeat backwards – bagwork 1st, then basic10 Bagwork/SqBw – 30s on each – repeat for a 4min round (flat out sprint pace) Boxjumps & Stepups. round 1:stepups with 2x12kg highbox,2L boxjumps mediumbox.
JM & Warmup (100club x2) Fastest 100 snatches 16kg. Fastest 100 Pp 16kg. CL 25, CR 25 We did something in the middle here, but I can’t remember what it was. A long set… TGU L/R within 1min, KB for 1min using the basic 10 (Sw2h,SwL,SwR,SwA,CL,CR,PpL,PpR,SnL,SnR) Spetsnaz rolls/KB crunches 24kg – work 2mins, rest 1min – 4 sets Getup Situps 32kg – 1min L lockout, 1min R lockout, 1min L racked, 1min R racked – rest 30s. 4 sets=10mins. Age/2 for guys, age/3 for girls: pullups Sw2h 36kg. 10 reps…wait for balance of 30s to finish (approx 20s work,