JM & WarmUp SuperCircuit in 4x1min work, 1min rest sets SW,C,P/PP,SN,Helicopters,Sumo DL,1L ringside jumps,Pullups/Swingups,ringside stepups,double step run up & down -5 rounds rest 3mins Bear/Lizard walk, full contact twists,DBL KB SQ’s,Walking bridge/plank,2KB rows – 5rounds rest 3mins Weighted pullups as heavy as you can go – 1 rep on each 8,12,16,20,24,32,40,48kg
JM & WarmUp A variation on timed sets. The round is X minutes long. You use the same hand for the whole round. The sequence….10xSW,10xC,10xP/PP,10xSN…repeat…till the round is finished. 3min(L) 3min(R) rest 1min 3min(L) 3min(R) rest 1min Add in C&P…10xSW,10xC,10xP/PP,10xC&P/PP,10xSN…repeat…till the round is finished. 4min(L) 4min(R) Abs: feet on the floor, legs bent 90 degrees…tilt the torso back 45 degrees and hold. 60s hold…15s rest…45s hold…20s rest…40s hold…25s rest…35s hold…30s rest…30s hold…35s rest…25s hold. Stretch out the abs with a Cobra. 3 slow pushups:5counts down…5 counts hold at the bottom…5counts up
The official word from the shipping agent is that kettlebells will be here tomorrow afternoon, Fri 31st July. We live in hope! Check back for updates
JM & WarmUp SN: 12kgx100,16kgx50,20kgx25,24kgx15,32kgx10 (=200 total) repeat on other hand. GetUp Situps as heavy as possible – 10 reps each side ArmBar stretch
JM & WarmUp BW/KB circuits. circuit 1:Pushups,BWSQ,Jack-knives,SN(L),SN(R) 5 reps on each, 12 reps, 8 reps,6 reps circuit 2: GetUp Situps(L),GetUp Situps(R),Goblet SQ,PP(L),PP(R) 7 reps, 11 reps, 5 reps Abs: Rack & hold the heaviest KB you can manage. 1min on each side