20120312 – 05h30 – Up & Down
JM + WarmUp (basic10 for 1 min each) A simple pyramidSwL,SwR,Sw2CL,CR,C2J-L,J-R,J2SnL,SnR,LC2 3-12-3
20120310 – 07h00 – Some MORE Tabata’s
JM + WarmUp (basic10 for 1 min each) Simple Tabata. 20s Work, 10s Rest, 8 in a row (=4mins). Rest 40s between Tabata’s. Jerk(L)Jerk(R)Double Swings Snatches(L)Snatches(R)Double Cleans LC(L)LC(R)Double Jerk Thruster(L) (Squat +Press)Thruster(R) (Squat +Press)Double LC Snatches(L)Snatches(R)Double Swings Jerk(L)Jerk(R)Double Jerk
20120309 – 05h30 – Some Doubles Tabata’s
JM + WarmUp (160 club) Simple Tabata. 20s Work, 10s Rest, 8 in a row (=4mins). Rest ~40s between Tabata’s. Everything is done with a matched pair of KB’s SwingsCleansJerks2xKB squatsLong Cycle Increase weights SwingsCleansJerks2xKB squatsLong Cycle
20120308 – 05h30 – Increments
JM + WarmUp (160 club) Snatches (L+R) 16+16 [2++]Ninja Pushups 4 [1++]Double Swings 20 [3++]Long Cycle (L+R) 12+12 [1++]Goblet Squats 8 [2++]Floor Wipers 4 [1++]
20120307 – 05h30 – Fixed KB repCount, moving Abs repCount
JM + WarmUp (160 club) Swings (30L + 30R)Evil WheelCleans (24L + 24R)Renegade Row + NinjaPushupDouble Clean (20)DeckSitup + KB-crunchSeeSaw Press (12L + 12R)Jack Knife [L+R]Double LC (16) The KB moves keep the same number of reps. The Ab/Core exercises start at 3, and increase by 3++ every round