JM + WarmUp (160 club) 3 KBs (light, med, heavy eg. 16,20,24) Press (strict) 3L+3RDeep Box Squat (heavy) 7Snatches (light) 32L+32RHamstrung 13L+13ROAJ (medium) 18L+18RDeep Box Squat Jumps (medium) 9Snatches (heavy) 12L+12RStepups (sidewards) 8L+8RKB-crunch 18 increase weight and repeat
JM + WarmUp (160 club) A) Basic12 (Sw2h,SwL,SwR,SwA,CL,CR,PpL,PpR,SnL,SnR,C+P-L,C+P-R)B) ScissorJumps, Burpees, PillarLunges-L, Evile Wheel, PillarLunges-R, TGU’s 25 reps from A, 25 reps from B…repeat till you’ve donw all 12..increase weight…repeat
JM + WarmUp (160 club) Straight Legged DeadliftSnatches LSnatches REvil WheelPress/Jerk LPress/Jerk RBridge (strict)Clean + Press/Jerk LClean + Press/Jerk RBridge (walking)Swings (Alternating) 3 setsSprawl (hold at the bottom of a pushup, body just off the floor)Each for 1 minute – no rests between exercises. After the round, rest for 50s6 rounds
JM + WarmUp (160 club) Kettlebells and Boxing1m40s kettlebells, 20s setup/rest (to don/doff your gloves)1m40s bagwork, 20s setup/rest (to don/doff your gloves)repeat 6 in a row…then a bonus rest of 40s 4 rounds
JM + WarmUp (160 club) Tabata is 20:10. It’s 22/12/2010, so we’ll use this sequenceWork 22 secs.. rest 12 seconds. Repeat for 4 mins. Same idea for the next exercise/hand SnL; SnRScJ; JackKnifePp/J-L; Pp/J-REvil Wheel; Tacfit CrabC+Pp/J-L C+Pp/J-RSquatPress; BrW