JM & Warmup VO2max(16kg): calibration run 6mins … 8,10,12,15,20, max in 1min (work 1min L…1min R) take max/4…time/4… (so if you got 25…you’re doing 6 every 15s)… 30mins (=30 sets on each side) Rest 5 mins Go up a weight & down a rep…or…same weight & up a rep. another 5mins.
JM only. No warmup. medium(16kg) half TGU’s. 10(L), 10(R) – 3 sets (this is the bottom part, so up onto elbow & hand) with sets of 5xPullUps interlaced in the breaks. 2nd-half TGU’s – from the overhead lockout kneeling position to the standup 10(L), 10(R) – 2 set with sets of 5xPullUps interlaced in the breaks. TGU’s – full. 10(L), 10(R) – 2 sets with sets of 5xPullUps interlaced in the breaks. DBL KB GetUp situps x5 with sets of 5xPullUps interlaced in the breaks. 3x 1 arm Pullups on each side in the breaks. Medium-Max SW circle. we
JM & WarmUp10 As fast as you can… (medium 16kg) SW(L)x10,rack,C(L)x10,rack,P/PP(L)x10,rack,SN(L)x10,rack repeat then SW(L)x5,C(L)x5,P/PP(L)x5,SN(L)x10,rack Whole thing again on (R) Up a weight. Same idea, shorter sets (5). SWx10,rest 10s, SW x20, rest 20s, SWx30, rest 30s… 3 sets SWx50 to end the KB side of things 13min beidge to finish
JM & WarmUp7.5 (45s on each of the basic 10) Now a cracker….. 16kg… 30mins (L)…30mins (R) – NO kidding! I worked on…1min SW,1m SN,1m C,1m LC,1m P/PP..repeat. As an indicator of rep count… typically that’s 32,20,15,9,12=88*6=528, so it’s possible (note…possible…since I can’t be certain that every set was identical) that this was a 1000 rep set with 1 hand change. It sure felt like it. I have to add from a personal note, that it was more of a mental challenge than anything. Arm Pump/Grip starts screaming LOUDLY from about 4mins in. The 2nd arm is