JM + WarmUp (160 club) Martin’s Birthday 7/12/1965 and he’s 46We setup a beautiful array of double KB’s in rows from 2×8 up to 2×24 (7 pairs) There’s 7 “Active Rest” exercises – Skipping, Bridge(L), Bridge(R), Bridge(Strict), Scissor Jumps, Bridge(Walking) & Sprawl The workout: 46s Double swings, move/setup 7s, 65s “Active Rest”, move/setup 7s – 7 sets of each (about 15mins per round). At the end of the round, do 12 burpees
JM + WarmUp (160 club) Work:Rest 20s:10s x8 (4 mins), then rest 40s…repeat 12 roundsEvilWheel, Double Swings, 1L-DeadLift(2xKB)-L, Double Swings, 1L-DeadLift(2xKB)-R,Burpees, ReverseBridge
JM + WarmUp (160 club) Work 2mins(KB):90s(Abs) Clean-L, BridgeWalkingClean-R, BridgeWalkingJerk-L, BridgeWalkingJerk-R, BridgeWalkingSnatch-L, BridgeWalkingSnatch-R, BridgeWalkingClean+Jerk-L, BridgeWalkingClean+Jerk-R, BridgeWalkingRest 90s…repeat2 rounds In other words…work 28mins, rest 90s, work 28minsRound 1 22kg, Round 2 24kgBRUTAL!!! and awesome
JM + WarmUp (160 club) Standard Tabata’s using 20:10 for 4 mins (8 exercises) …40s rest between Tabata rounds.You do each exercise in sequence within 1 round. Repeat 12 rounds Evil WheelDouble Swings1L-DeadLifts (L)Double Swings1L-DeadLifts (R)SeeSaw PressBurpeeReverseBridge
JM + WarmUp (160 club) The Basic8 is SwL, SwR, CL, CR, Pp/J-L, Pp/J-R, SnL, SnR 1) 10 reps from the basic8…then 6 burpees, 4 TGU’s(any side), 16 double swings. repeat till you have done all 8 of the basic 8 (ie. 10,6,4,16….10,6,4,16…etc)2) 20 reps from the basic8…then 6 burpees, 4 TGU’s(any side), 16 double swings. repeat till you have done all 8 of the basic 8 (ie. 20,6,4,16….20,6,4,16…etc)