JM + WarmUp (160 club) The Basic12 plus some doubles(Sw,C,P/J,LC)…and throw in burpees at the end of each exercise (number of burpees depends on number of reps – see table below)To clarify… SwL, Bp, SwR, Bp….Sw2, Bp, C2, Bp, …10’s (1xBp)12’s (2xBp)15’s (3xBp)20’s (4xBp)30’s (5xBp)
JM + WarmUp (160 club) 3 circles: light,medium,heavy. Each circle has a wildcard exercise.If you are unable to do the designated exercises with the weight you get, then you can resort to the wildcard instead Work 60:Rest 10Light circle: SnatchOverhead SquatsDragon Lunges(weighted)Light Wildcard: Tuck Jumps Medium circle: Press/JerkClean+Press/JerkBounce Squats (Squat Jump with KB behind the neck)Medium Wildcard: Scissor Jumps Heavy circle: SwingsCleansSumo Deadlift1-legged Deadlift2-legged DeadliftHeavy Wildcard: Burpees
JM + WarmUp (160 club) Abs/CoreStart with Fastest 100 Get Up situps. KB in a racked position.1 left, then 1 right – this forces you to swap sides, which adds in an extra situp between each rep 🙂 Legs/BumHiBox StepUps or 2 legged box jumpsMidBox weighted stepUpsPistolsAirborne Lunges (touch your one knee to the floor)Jerk Specific SquatsHiBox sideways StepUp, with a dragon lunge at the bottomHiBox forward StepUp, with a kneekick at the top, and a low lunge at the bottom. At the bottom, you also hold for about 5 seconds.This is a pyramid/ladder. Start at 4 reps…increase by
Thanks to Lil Bianchi for this interview
JM + WarmUp (100 club) It’s Thoma’s birthday (Well, it was on Sunday, so it almost slipped through the cracks) so we’ll use his numbers for the workout today23-10-1976 – 35yrs old 35 sets… work 76s, rest 19s TGUHamstring snatch drillOverhead static hold (2xKB)Military SeeSaw Press (2xKB)Alternating Swings Mountain RunOAJ-LLong Cycle (2xKB)Double Swings (2xKB)OAJ-RV-sitAlternating Cleans (1xKB, swap hands every rep)Nick (2xKB, weighted scissor jumps)OH lunges (1xKB, swap hands as needed)Swings(2-hands) That’s 55m55s, so we finish with …23 Deep Box Squat Jumps10 Pullups Happy Birthday Thoma!