20120106 – 06h00 – VO2max5
JM + WarmUp (160 club)VO2max snatch protocol. Work 15s, Rest 15s… change hands each set…20 sets in a row…rest 40sRepeat 5 rounds, increasing weights with each round if possible (eg. 20,22,24,24,28)
20120105 – 06h00 – Core
JM + WarmUp (160 club) Every minute do: 1xTGU + Windmill, 1x Pistol, 1x Pullup60 sets Start with a medium weight (eg 22kg) and then increase every 12-15 sets (to say 32 or 36kg)
20120104 – 06h00 – 10,20,30,40
JM + WarmUp (160 club) 10 EvilWheel or Clapping Pushups20 Goblet Squats30 KB-move40 BodyWeight Squats Sw2h,SwL,SwR,SwA,CL,CR,Pp/J-L,Pp/J-R,SnL,SnR,C+Pp/J-L,C+Pp/J-R,Dbl-Sw,Dbl-C,Dbl-Pp/J,Dbl-C+Pp/J
20120103 – 06h00 – Some Legs
JM + WarmUp (160 club) The sequence is simple… Start with 40m of stepping legwork. At the end, 10 HiBox Stepups per leg, then reverse the stepping legwork, and when you get back to “base”, do 20 OAJ per arm.Then do the next of the legwork exercises LungesOH LungesSideStep SquatSteve Cotter LungeSteve Cotter OH LungeSideStep Squat with side kickSteve Cotter OH Lunge with ScissorJump on each rep
20120102 – 07h00 – 20-12-01-02
JM + WarmUp (160 club) Do 12 reps of any of these: Russian Twist, Weighted Situps (2xKB racked), Weighted Situps (1xKB overhead), GetUpSitups (racked),GetUpSitups (overhead), WindmillDo 20 reps of any of these: Swings (2 hands – heavy), OAJ, SeeSaw Press