JM + WarmUp (160 club) A simple one today. Get 3 pairs of KB’s eg. 2×12, 2×16, 2x20kg20 x double jerks with the light set16 x double jerks with the middle set12 x double jerks with the heavy set As many rounds as possible
JM – NO WarmUp Today is a double bonus for us…1) It’s head of IKFF, Steve Cotter’s birthday – 42 years young today2) It’s the 1000th workout posted on the website In keeping with our tradition, we’ll celebrate both with a relevant kind of workout. @SteveCotterIKFF is reknowned as the “Master of the Pistol”, so as a challenge…1042 x pistols should do the trick To clarify – ‘cos none of us can claim to be doing any number of purist pistols…we’re allowing the use of a horizontal rope attached to the wall to assist with balance.It offers little or
JM + WarmUp (160 club) Kabelo 15-12-1976 is 35. He was up on Mount Aconcagua on his actual birthday, and today was the first chance we had to celebrate with him.So…. KB:Rest:BodyWeight:Rest76:19:35:15 using the basic-12 KB template. The KB exercise is from Basic-12 [Sw2h,SwL,SwR,SwA,CL,CR,Pp/J-L,Pp/J-R,SnL,SnR,C+Pp/J-L,C+Pp/J-R] The BodyWeight is one of these 35 exercises…. Double-KBStatic Hold OHJerk Specific SquatSquat Press (Thruster)Renegade RowKB-LeapFrog forward/backwardKB-LeapFrog sidewardsDouble SwingsDouble CleansDouble Jerks Single-KB & BodyWeightStatic Hold OH LStatic Hold OH RPushupsSprawlKB-tapoutKB-SideJumpMountain RunMountain JumpGoblet SquatScissor Jumps SwingSquatKB-crunchKB-woodchopRussian TwistTableTop DragonLunge LDragonLunge RDragonLunge ISO LDragonLunge ISO RTuck JumpsBurpeesInchWorm Bridge LeftBridge RightBridge StrictBridge Reverse35 sets – One from Basic-12, then
JM + WarmUp (160 club) 15 Evil Wheel5 weighted Situps (double, racked)3+3 weighted Situps (single, OH)12 Weighted StepUps40metres x2… Steve Cotter OH lunges with a scissor jump on each stepAMRAP pullupsALAP Sprawl15+15 Hamstrung (Heavy) – by heavy we mean 32-48kg
JM + WarmUp (160 club) 8,10,12,14,16,18,20,22,24,28,32,28,24,22,20,18,16,14,12,10,8 1) Start with 3L+3R presses – as strict as possible – on each station. Go as high as you can manage and then back again.2) One partner does 2x shuttle runs while the other waits in TheDoug (strict bridge with your feet on a ball). Then switch places 3) Presses ladder again4) One partner does Steve Cotter OverHead lunges while the other does WalkingDoug (walking bridge with your feet on a ball). Then switch places 5) Presses ladder again6) Both partners do Bounding Burpees with a scissorJump on each rep