JM + WarmUp (160 club) The Bruce Lee (Dragon Flag) x1Swings 20L + 20RWindMill 3L + 3RClean 18L + 18ROne Arm Pushup 3L + 3RPress 16L + 16RBodyWeight DL (take 2xKB which together add up to your bodyweight) 5Snatch 16L + 16RElevated Row 3L + 3R (feet on a 18 or 24 inch plyobox)Long Cycle 12L + 12REvil Wheel 10Long Cycle 10 Repeat
JM + WarmUp (160 club) Yesterday we did the Micky birthday session, but Micky missed it, so we’ll do it again with a few small mods to make it easier (the time is shorter, so we’ll trim out a few of the slower moves) 1. Clean (L+R)2. Press/Jerk (L+R)3. Snatch (L+R)4. Pillar Lunge (L+R)5. Sw2 + C26. Dragon Lunge (L+R)7. Swing (L+R)8. ScJ + GuS9. Frog Squat + Evil Wheel10.Pistol + Burpees 20 Exercises44 reps on eachAfter each exercise,After each pair (2) exercises, do 68 Alternating Swings and 19 Mountain Runs To clarify…. 44,44,19,68,next pair
JM + WarmUp (160 club) In the birthday tradition – Micky turned 44 – the date:20-2-1968So, we have 44,2,20,19,68 to play with 1. Clean (L+R)2. Press/Jerk (L+R)3. Snatch (L+R)4. Long Cycle (L+R)5. Sw2 + C26. J2 + LC27. Swing (L+R)8. ScJ + GuS9. Frog Squat + Evil Wheel10.Pistol + Burpees 20 Exercises44 reps on eachAfter each exercise, do 19 Mountain RunsAfter each pair (2) exercises, do 68 Alternating Swings To clarify…. 44,19,44,19,68,next pair
JM + WarmUp (160 club) Same concept as yesterday, but a little bit longerEach of these for 90 seconds …Sw2h,SwA,SwL,SwR,CL,CR,Pp/J-L,Pp/J-R,SnL,SnR,LC-L,LC-RChange weight… repeat etc. Work=18mins, Rest=1min, Rounds=3Use Lo,Mid,Hi density pyramid sequence 1. 20kg2. 22kg3. 24kg
JM + WarmUp (160 club) Each of these for 1 minute…Sw2h,SwA,SwL,SwR,CL,CR,Pp/J-L,Pp/J-R,SnL,SnR,LC-L,LC-RChange weight… repeat etc. Work=12mins, Rest=1min, Rounds=5Use Lo,Mid,Hi,Mid,Lo density pyramid sequence 1. 18kg2. 20kg3. 24kg4. 22kg5. 20kg