JM + WarmUp (160 club) A nice array of double KB’s arranged in pairs from 2×8 up to 2x24kgYou go up the pyramid of weights as far as you can manage and then down again1) OAJ 4L+4R (just to get going)2) DoubleJerks 43) DoubleJerks 64) DoubleJerks 8[2++]
JM + WarmUp (160 club) A pyramid of legwork 3-7-3DeepBoxSquat JumpsHamstrung (L+R)HiBox StepUps to the side (L+R)DragonLunges (weighted) (L+R)1-legged Spetsnaz Roll (L+R)Pistol (L+R)Airborne Lunge (L+R)
JM + WarmUp (160 club) KB-L, skip, KB-R, skip, KB-Doubles, skip, restEverything is for 50s 10 rounds: Sw,C,P/J,Sn,LC,Sw,C,P/J,Sn,LCWe ain’t doing double snatches, so on the snatch round it’s double-swings
JM + WarmUp (160 club) LC-LLC-RBridge (strict)Double Jerks 1,1,0,2 is Single-KB,Single-KB, No KB, DBL-KB Each for 1 minute without pausing between. Rest 40s between rounds. 12 rounds1-7) 22kg,22kg,-,2x16kg8-10)24kg,24kg,-,2x16kg11) 24kg,24kg,-,2x18kg12) 24kg,24kg,-,2x20kg The objective is to maintain the same speed/rpm throughout, even when you increase the weights. Doesn’t always work though *grin* HRMax= 174 kcal= 791
JM + WarmUp (160 club) S’bonga Sibiya turned 42 yesterday The Dates and numbers.. 3-2-1971 42 42:9 work:rest…19 rounds before the break, which is 70/2=35s long3×2=6 rounds, and there’s 7 exercise choices on the bodyweight/plyo section and 7 on the KB section. CoF: Randomly place a bunch of KB’s in a big circle. Between each one (for this particular workout) add a mat.You do one KB exercises for 42s, rest/move to the mat…then one plyo/Bw exercise for 42s…etcKB:Snatch,C+P/J,Press/Jerk,Cleans,Swings(1H),Swings(2H),Sumo DeadliftsPlyo/Bw: Scissor Jumps, Squat Jumps, Bridge or Sprawl, Pillar Lunges, Isometric Dragon Lunge(Hold at the bottom), Burpees, Tuck Jumps