JM + WarmUp (160 club) Take 4 different sized kettlebellseg. 16,18,20,22 (men)10,12,14,16 (ladies) You need a partner. One of you works while the other watches/helpsSnatches L:R with lightest KB, then they get a turn to do the same.Change weight and repeat till you have been up and down the weights. eg. 16,18,20,22,20,18,16 Round 1: 30s L, 30s RRound 2: 75s L, 75s R
JM + WarmUp (160 club) The list: [Swing, Clean, Press, Snatch, Clean&Press]20L + 20R + 1 lap round the field When you’ve done all 5, add 4L & 4R
JM + WarmUp (160 club) 8 exercises: Jumping (Side shuffle over a HiBox)Pushups (feet elevated)Good MorningsSwingUps (Toes to bar)SeeSaw Press (2xKB)V-sitSpeed JumpsDepth Jumps Work 60s, then rest/move 8s 6 rounds
JM + WarmUp (160 club) We focus on the new techniques we learned from Steve CotterSome timed sets with assistance drills on the format below Part 1: Swing, Swing, CleanPart 2: Swing, CleanPart 3: Clean Set 1: 16kg: 1 min on each (L), then 1 min on each (R)Set 2: 20kg: 1 min 15s on each (L), then 1 min 15s on each (R)Set 3: 24kg: 1 min 30s on each (L), then 1 min 30s on each (R)
JM + WarmUp (160 club) Swing L+R, Squats(Goblet)Clean L+R, Scissor JumpsPress L+R, Evil WheelSnatch L+R, BurpeesClean+Press L+R, Squats(Jumping – hands behind head)Run 1 Lap Start with 10 reps of each. After each circuit, add 2 reps