JM & WarmUp10 SW – 2H,L,R,Alt 10 reps on each increase weight…repeat increase weight…repeat increase weight…repeat the 300. 50xSW,10BWSQ,40xSW,20BWSQ,30xSW,30BWSQ,20xSW,40BWSQ,10xSW,50BWSQ Cossacks (no weight x20) Kettlebell Cossacks x25 (16kg) Dragon walk 25m forwards, 25m backwards SW(L) as many as you can manage till grip caves repeat (R) Bridge/Plank 90s to finish
JM & WarmUp10(light 12kg)…but instead of stopping there…we continue WarmUp10=2H-SW,SW(L),SW(R),SW(Alt),C(L),C(R),P(L),P(R),SN(L),SN(R) Add.. SW(L),C(L),P/PP(L),SN(L),SW(R),C(R),P/PP(R),SN(R) & then… fastest 100xSN(L), fastest SN(R). Circuits: 2H-SW 30s,BWSQ 30s,bridge/plank 30s, rest 15s – 3 sets SW(L) 30s,BWSQ 30s,bridge/plank on L side 30s, rest 15s – 3 sets SW(R) 30s,BWSQ 30s,bridge/plank on R side 30s, rest 15s – 3 sets A few more which I will add when I remember them bridge/plank 2min strict 10 fastest pushups
JM & WarmUp10 Now…everyone gets a weight of their own choice…with a twist. Once chosen…hand it to the person on your left. 2H-SW 30s, rest 15s x3 … shift to your right & get the next weight SW(L) 30s, rest 15s x3 … shift to your right & get the next weight SW(R) 30s, rest 15s x3 … shift to your right & get the next weight SW(Alt) 30s, rest 15s x3 … shift to your right & get the next weight C(L) 30s, rest 15s x3 … shift to your right & get the next weight C(R) 30s,
JM & WarmUp10 Some timed set variations similar to last nights workout
JM & WarmUp10 C:(L) 30s racked, 1min relaxed pace, 1min racked, 1min SprintPace, 30s racked, 30s relaxed pace, 30s racked, 1min sprint pace, 30s racked (medium+ 24kg)….. NO rest…..repeat right side. More to be added later