JM & WarmUp10 Stay on light weight(12kg) 100club – relaxed pace 100club – sprint pace Up a weight to medium (16kg) 100club – relaxed pace 100club – fast pace Down a weight again (optional) now a mix… all on one side, then on other…so… 10x DBL,Alt SW, then (L) 10x SW,C,P,SN, (R) 10x SW,C,P,SN (=100) Now choose YOUR favourite technique & side/hand. Do that for 5 mins without a break Bridge/Plank to finish
JM & warmup swings etc 100club – 10x SW(2H,L,R,Alt),C(L,R),P(L,R),SN(L,R) – light up a weight to medium(16kg) 100club -10x SW(2H,L,R,Alt),C(L,R),P(L,R),SN(L,R) 200club -20x SW(2H,L,R,Alt),C(L,R),P(L,R),SN(L,R) 500club -50x SW(2H,L,R,Alt),C(L,R),P(L,R),SN(L,R) some other stuff which I don’t remember.
ascending ladder – 1 to 10 (16kg) LH: 1x Swing,Clean,Press,Snatch RH: 1x same 1x Situp,Push up,Pullup,Goblin Squat then 2x, 3x…..10x Then up a weight (24kg) 10 snatches L, 10 situps 10 snatches R, 10 pushups 10 snatches L, 10 pullups 10 snatches R, 10 squats
JM & 100club Some new guys, so we’ll stick to the basics. A bunch of TriFecta’s, then legwork. 10x Goblin SQ’s, hold for 10 counts at the bottom repeat, but increase the tempo of the SQ’s, hold for 10 counts at the bottom again Repeat all 3 rounds but in 5’s, with a hold halfway to increase tension. “Skiing” – hold a heavy KB as a counter-balance…elbows resting on the knees, shins vertical, thighs horizontal. 3 sets…90s, 75s, 60s 4x45s of the JW-bridge/plank (a one-arm stretched out bridge/plank)
JM & WarmUp10 A variation on the Kettlebox. Instead of doing 3 minute rounds with 1min of skip/ropejump,bagwork,swings & 1min break between rounds… 2mins skip/ropejump, 1min rest, 2mins bagwork, 1min rest, 2min KB-anything, 1min rest 3mins skip/ropejump, 1min rest, 3mins bagwork, 1min rest, 3min KB-anything, 1min rest 4mins skip/ropejump, 1min rest, 4mins bagwork, 1min rest, 4min KB-anything, 1min rest Juggling 101 with partners. Pass the KB using a flighted swing…2 hands, then 1 hand, then on the outside, then doubles etc. Lot’s of fun (as long as you remember the words of Mr. Martone…”Quick feet are happy