JM & Lazy15 A few TGU’s Now the GGU – Greek Get Up. Same as the TGU, but add a 2nd kettlebell to the “spare” hand as you stand up in the lunge. Timed sets: 3min(L)…rest …3min(R)….rest Increase the weight on the lower arm…2min(L)…rest …2min(R)….rest Increase the weight on the upper arm…2min(L)…rest …2min(R)….rest repeat the whole lot going up in weight(s) Now some DBL TGU’s for fun Loooong strict bridge attempt…FAIL! (dismal attempt – only 7mins of the planned 15)
JM & WarmUp Some juggling 101 just for fun. 10 pushups, 1 TGU(24kg) 9 pushups, 2 TGU …… 1 pushups, 10 TGU DL circle, but a little twist. The same movement that one would use for Dragon Walk…get’s thrown into the 1 legged DL. All the way around the circle on (L) leg, then again on (R) leg. Some EvilDawn situps, some normal situps, and a stretch to finish up
JM & WarmUp 10 pullups, 10x2H-SW(24kg), 1 burpee 9 pullups, 10x2H-SW(24kg), 2 burpee 8 pullups, 10x2H-SW(24kg), 3 burpee ….. 1 pullups, 10x2H-SW(24kg), 10 burpee Some juggling Weighted bridge/plank to finish. 1min with 40kg, 1min with 48kg
JM (L) 1xSW,1xC,1xP,1xSN…1xBWSQ…(R) 1xSW,1xC,1xP,1xSN…1xBWSQ… (L) 2xSW,2xC,2xP,2xSN…2xBWSQ…(R) 2xSW,2xC,2xP,2xSN…2xBWSQ… up to 10 (L) 10xSW,10xC,10xP,10xSN…10xBWSQ…(R) 10xSW,10xC,10xP,10xSN…10xBWSQ… A bit of skipping & bagwork Heavy SW’s – x50 Bridge 4mins
JM & WarmUp(quick & easy) Core work. Bear walks. 2x24kg, 2x32kg, 2x40kg, 2x48kg. About 25m on each. Lizard walks. (Similar to Bear walk, but hips are lower and body quite straight) 2x24kg, 2x32kg, 2x40kg, 2x48kg. About 25m on each. Dragon walks. (Add in a pushup each time you slide the KB forward) 2x24kg, 2x32kg, 2x40kg, 2x48kg. About 12m on each. Renegade Rows. 4(L), 4(R) on 2x24kg, 2x32kg, 2x40kg, 2x48kg Heavy DL’s. 3 reps on each if you can. If not, well, 1 or 2 will do it. 2×24,2×32,2×40,2×48,2x(48+8),2x(48+12),2x(48+16),2x(48+24),2x(48+32),2x(48+40) In weight(kg), that’s: 48,64,80,96,112,120,128,144,160,176