JM + WarmUp (160 club) Grab yourself 3 KB’s and do some 1-10-1 pyramids. ie. 1L,1R,2L,2R,3L,3R..9L,9R,10L,10R,9L,9R..3L,3R,2L,2R,1L,1R Light KB: Snatches(L/R) 1-10-1Medium KB: Snatches(L/R) 1-10-1Heavy KB: Snatches(L/R) 1-10-1Medium KB: Snatches(L/R) 1-10-1Light KB: Snatches(L/R) 1-10-1 Guideline:16kg,20kg,24kg,20kg,16kgBTW: It’s 1000 reps, so with the average being 20kg, this is 20 tons of snatches.
JM + WarmUp (160 club) Bagwork 80s, rest 10sBagwork 80s, rest 10s (enough time to whip your gloves off)Snatches-L 80s, rest 10sSnatches-R 80s, rest 10sBox Jumps 80s, rest 10sSnatches (Alternating) 80s, rest 10s – YES, alternating snatches with the hand change right above your head! 6 rounds
JM + WarmUp (160 club) Time to focus on snatches and improve our technique. We’ll start with a light session…The reduce the load on the hands and grip *evil grin* … we’ll throw in some Scissor Jumps between sets. So here’s the plan…Snatches 10L+10R… Scissor Jumps 1-10 (18kg)Snatches 20L+20R… Scissor Jumps 11-20 (20kg)Snatches 30L+30R… Scissor Jumps 21-30 (22kg) In other words…SnL 10, SnR 10, ScJ 1SnL 10, SnR 10, ScJ 2SnL 10, SnR 10, ScJ 3etcSnL 10, SnR 10, ScJ 10Optional – go up a weight hereSnL 20, SnR 20, ScJ 11SnL 20, SnR 20, ScJ 12etcSnL 20, SnR
JM + WarmUp (160 club) Lemo’s birthday was 16-11-1971 and so we’ll make up the session using these numbers 27×73=1971We use the Basic12 – Sw2h,SwA,SwL,SwR,CL,CR,Pp/JL,Pp/JR,SnL,SnR,LC-L,LC-R and doubles4 (Sw,C,P/J, C+P/J) to make up 16 exercises. 27 reps of each on…4.6 roundsThe idea is to get to 73 sets… 16 exercises above…each 4 times(4×16=64)…and then the first 9 on the final round to get to 73 We didn’t even get close! best laid plans – finished round 3 – not enough time to even start round 4, let alone 4.6Happy Birthday anyway Lemo
JM + WarmUp (160 club) A grip killer using nothing but swings.Get 3 KB’s (eg 20,22,24kg). Timer on 1 minute. 1) 1m SwL 20kg, 1m SwR 20kg, 1m SwL 22kg, 1m SwR 22kg, 1m SwL 24kg, 1m SwR 24kg, 1m SwL 20kg, 1m SwR 20kg, 1m SwL 22kg, 1m SwR 22kg, 1m SwL 24kg, 1m SwR 24kg2) 3m SwL 20kg, 3m SwR 20kg, 2m SwL 20kg, 2m SwR 20kg, 1m SwL 20kg, 1m SwR 20kg (ARM-PUMP!!!!!!!! Yes we understand how it feels)3) 1m SwL 22kg, 1m SwR 22kg, 1m SwL 22kg, 1m SwR 22kg, 1m SwL 22kg, 1m SwR