20111107 – 05h30 – Mini-increments
JM + WarmUp (160 club) Scissor Jumps 10L+10RSnatches(L+R) 10+10 [2++]Burpees 10Double Jerks 10Airborne Lunge Pistol 5L+5R So every round, the Snatches (only the snatches) increases by 2 reps per hand
20111105 – 07h00 – The modified Adham 1-2-3-2-1
JM + WarmUp (160 club) The theme recently has been based on Adham’s Intro-Main-Exit series.Start with a light, but high rep set (once)Multiple rounds of the MAIN group (typically 3-4 rounds) of ~5 exercisesExit with a high rep set of a relatively light exercise Today – a slight change1] Snatches(light) x200 – this “group” gets done once2] Double Clean x30 + G.u.S(OH) 30L+30R – this “group” gets done twice3] Tacfit Crab x30 + Box Jumps x30 + LC/C+P 30L+30R – this “group” gets done thrice2] Burpees x30 + Airborne Lunge Pistol 15L+15R – this “group” gets done twice1] Swings
20111104 – 05h30 – The Adham #3
JM + WarmUp (160 club) A) SqBw 150B) 2 rounds of… Ninja Pushup x20 DragonLunge 20L+20R Spetsnaz Roll x15 Double Thruster (SquatPress) x25 TGU 10L+10RC) ScissorJumps x60
20111103 – 05h30 – The Adham #2
JM + WarmUp (160 club) A) Walking Bridge x100B) 4 rounds of… Russian Twist x24 Snatches 25L+25R Mountain Jumps x30 Janda Situps x4 Shrugs or KB-hot-potato x15C) OAJ 30L+30R
20111102 – 05h30 – The Adham #1
JM + WarmUp (160 club) A) SwA 250B) 4 rounds of… KB halo x30 OAJ 20L+20R StraightLegged-AB-drill 10L+10R