JM & 100club with a couple of low rep warmup pullups Each person does their max no. of pullups. Using that as a start number…say X…do… 1x TGU’s (L), 1x TGU’s (R), (X-1)xpullups 2x TGU’s (L), 2x TGU’s (R), (X-2)xpullups In simple terms, reduce pullups by 1, increase TGU’s by 1 The number for today X=11. (That was ‘cos they called me rude names! *sniff* so I stopped it there)
JM & WarmUp10 Now some explosive type training. Semi-dead snatches 16kg. 10L 10R with the weight slightly behind the feet. Start upright, dive down/back, rip it up into a snatch. Repeat 24kg Dead snatches. Same principle, but without the dive. Start in a low squat to remove the recoil/bounce. Seated presses & presses with wierd grips. Sit on the floor. Press the 24kg 5L & 5R. Repeat with 16kg H2H grip Repeat 16kg BU grip Presses: wierd grips… thumb press, kettlebell forwards, kettlebell backwards, fingertips press, pinky press. I’ll add pics later on to clarify.
JM & Warmup10 A bit of a mixture of bodyweight exercises medium(16kg)1x SN L, SN R, pushup, situp, BWSQ, pullupthen 2x, 3,4…10 medium+(24kg)10 SN L10 pushups10 SN R10 situp10 SN L10 BWSQ10 SN R10 pullup 10 spetnaz rolls (24kg) spetnaz role… start in a KB squat, the KB by the horns…squat down until almost sitting, then roll backwards, raising the KB over your head once you are on your back. Touch the handle to the floor above (& away) from your head. Then “throw” it back up, rolling back onto your feet and standing up in a squat again
JM & Lazy15 Staggered TriFectas. The TriFecta is courtesy of Dr. Mark Chang – Master RKC. SN L 30s, SN R 30s, C L 30s, C R 30s, SW L 30s, SW R 30s = 3mins = The 3min workout = The Trifecta. Then 1min rest between sets. 12kg,16kg, 20kg, 24kg…rest 1 full round…repeat. Last round is a QuadFecta – add in PP. End with stretching
JM The Rammstein! 4 areas, each with 4 stations: 1) SW,C,P/PP,SN 2) BagWork 3) Overhead SQ 32kg,DBL KB SQ 2x20kg,RingSide stepups 2x24kg,SwingUps/PullUps 4) Bridge/Plank,Situps,Side jumps over a step,Tapouts onto a step Round 1: 2mins/area x 4 (30s at each station) … rest 1min…skip/ropejump 2min….rest 1min Round 2: 3mins/area x 4 (45s at each station) … rest 1min…skip/ropejump 3min….rest 1min Round 3: 4mins/area x 4 (60s at each station) … rest 1min…skip/ropejump 4min….rest 1min 12m+17m+22m=51m 15 random kettlebells (16kg-40kg) arranged in a circle. 2H-SW for 30s at each. work 6, rest 1. Twice round the circle. Repeat with