JM & WarmUp Kettlebox with increasing weights and increasing time. We finish with the 20min ass-kicker round using 24kg Bags 2min, SW(L) 1min, C(L) 1min, P/PP(L) 1min, Skip 2min, SW(R) 1min, C(R) 1min, P/PP(R) 1min, Bridge 2min, SN(L) 2min, Bridge 2min, SN(R) 2min, Bridge 2min
JM. A looong warmup.50 reps of each of the basic 10 with round the body passes between sets. Total of 500 reps, but nice and light(12kg) The fixer: glutes are a little tender today after yesterday, so we better work them and get them loose, else it’s gonne hurt all week – 3 sizes of step-ups.2x40kg Lo,2x28kg Med,2x20kg Hi. 10 reps on each Sumo DL circle – random weights (on the heavy side) – 10 reps on each Press circle – 3 reps on each Snatch circle – 3 reps on each Some abs to finish – touch
JM & WarmUp Fastest 100 snatches – a race against yourself using 16/20kg for guys, 8/12 kg for girls Random sets of exercises – change hands whenever you want. 10,20,30,40,50…re-cycle/repeat After 3 cycles…fastest 100 snatches again. Short, sharp, fast
JM & WarmUp. The next one is a mod of an idea borrowed from Rannoch from Kettlebells Scotland. For more detail check out this link The exercises of choice are the Pistol and Pullups…padded with Swings. So…do 100 pistols, 100 pullups, and in between…if you need a break from those particular exercises…fill in the gaps doing swings. I think we can kiss our glutes goodbye for the week.
JM. No WarmUp Kettlebox – Bagwork,Skip,KB,bridge – 1min each + 1min rest. 10 rounds. For the KB section, start light and build up as you get warmer. We end by upping the stakes. 2min on each of the 4, 1min rest – 2 rounds Final round is a smasher. Bagwork 3mins, SW(L) 1min, C(L) 1min, P/PP(L) 1min, SW(R) 1min, C(R) 1min, P/PP(R) 1min, skip 4mins, bridge 3mins, SN(L) 2min, SN(R) 2min for a stunning total of 20mins without a break.