JM & WarmUp TGU + 3x P/PP and a one-arm-assisted pullup. Keep changing sides, and increasing in weight.Sometimes throw in a BU version for variety. ~40mins. C(L),C(R),C(DBL) – go heavy. Repeat but add in DBL KB SQ’s. Heavy weighted ab work
There will be an instructors course on the weekend of 17/18th Oct (10am-4pm both days). If you are interested, please contact me
JM & Warmup Start light (12kg). SN(L) 30s, SN(R) 30s, rest 30s – work as fast as possible and count the no. of reps. Repeat 5 times…make sure you match or beat the score each round. Increase to 16kg – repeat whole sequence Again with 20kg Again with 24kg Up again to 28kg, but use P/PP (‘cos our delicate little handies are hurting by now)
JM & WarmUp without snatches (we’ll be doing quite enough of those to cover this gap) 500 snatches – 1x hand-change TGU’s & Pullups on a 45s timer A few weighted pullups and a bridge to finish
JM. No warmup this time…we just start light and work into it slowly We’re doing the Kettlebox sequence with a slight twist Round 1,2: 45s of bagwork,skip,swings,bridge Round 3,4: 60s of same (& go up to 16kg) Round 5,6: 2×45=90s of same (& go up to 20kg) Round 7,8,9: 3x45s of same (20kg) Round 10: 4x45s=3min of same (& go up to 24kg)