20120306 – 05h30 – GS(ish) pyramid
JM + WarmUp (160 club) A 3-12-3 pyramid. Start with 3 of each. Add 1++ every round till you get to 12 of each, then descend again back to 3 Snatch (L+R)LC (L+R)Double-KB-SquatDouble Jerk
20120305 – 05h30 – Monday MixItUp
JM + WarmUp (160 club) Press/Jerk (L)Evil WheelJack Knife (L)Dragon Lunge (L) weightedGoblet SquatSnatches (L)Press/Jerk (R)Evil WheelJack Knife (R)Dragon Lunge (R) weightedGoblet SquatSnatches (R) Start on 10 reps, increase by 2++ every round
20120303 – 07h00 – 5 Zone Saturday blast
JM + WarmUp (160 club) We split up the studio into 5 zones. You do an exercise in each zone, then increment the exercise by the correct amount on each round1) Kettlebells Swings 32+32 (5++) Cleans 24+24 (4++) Press/Jerk 20+20 (3++) Snatch 16+16 (2++) LC 12+12 (1++) You can pick whichever exercise you like here, and can switch between them on different rounds, so for example… (on round 1 this is Swings 32L+32R) (on round 2 this is Snatch 18L+18R) [snatches increment by just 2, so after 1 round it’s 16+2=18] (on round 3 this is Cleans 32L+32R) [cleans
20120302 – 05h30 – TGU-z
JM + WarmUp (160 club) A similar concept to yesterday’s burp-eaze plan, with just a few burpees Sw2h,SwA (20L+20R), 4 Burpees, TGU (1L+1R)SwL,SwR (20L+20R), 4 Burpees, TGU (2L+2R)CL,CR (20L+20R), 4 Burpees, TGU (3L+3R)Pp/J-L,Pp/J-R (20L+20R), 4 Burpees, TGU (4L+4R)SnL,SnR (20L+20R), 4 Burpees, TGU (5L+5R)LC-L,LC-R (20L+20R), 4 Burpees, TGU (6L+6R) After each exercise, do 1++ TGU’s on each hand. The KB exercise is 20 reps, so by the end of round one, you’re on 6+6 TGU’s. After round 2 you’re on 12…etcTo summarise/clarify KB-L 20, KB-R 20, Burpees 4, TGU 1++ (L+R)KB=Sw(2h,A),Sw(L+R),C(L+R),P/J(L+R),Sn(L+R),LC(L+R)
20120301 – 05h30 – BURP-eaze
JM + WarmUp (160 club) Basic12=SwL, SwR, SwA, Sw2h, CL, CR, Pp/J-L, Pp/J-R, SnL, SnR, LC-L, LC-RAfter each exercise, do 1++ burpees. The KB exercise is 16 reps, so by the end of round one, you’re on 12 burpees. After round 2 you’re on 24…etc