JM + WarmUp (160 club) Press/Jerk 3/3 6/6 9/9 12/12 15/15Squats(Bodyweight) 30s 45s 60s 75s 90s 120sSquat Press 3/3 6/6 9/9 12/12 15/15Press/Jerk 30s L/R, 45s L/R, 60s L/R, 75s L/R, 90s L/R, 120s L/RSquat Press 30s L/R, 45s L/R, 60s L/R, 75s L/R, 90s L/R, 120s L/R
JM + WarmUp (160 club) 3 different size KB’s: light, medium, heavy4 Exercises: Clean, Press, Snatch, LC(C+P) On each of these, do a mini timed set:light KB’s… L…R…DBLmedium KB’s… DBL’s onlyheavy KB’s… L…R…(singles) only 1) 30s on each with 10s between exercises and 30s rest at the end of the exercise group2) 40s on each with 12s between exercises and 30s rest at the end of the exercise group3) 60s on each with 15s between exercises and 40s rest at the end of the exercise group HRMax= 176 kcal= 1294
JM + WarmUp (160 club) 1) BearWalk2) KB Left3) KB Right4) Walking bridge5) DuckWalk6) KB Left7) KB Right8) Walking bridge The KB exercises – 3 rounds – Swings, C+P, SnatchesRound 1: 60s on each of the 8 using Swings as the KB exerciseRound 2: 60s on each of the 8 using C+P as the KB exerciseRound 3: 60s on each of the 8 using Snatches as the KB exercise Round 4: 90s on each of the 8 using Swings as the KB exerciseRound 5: 90s on each of the 8 using C+P as the KB exerciseRound 6: 90s on
JM + WarmUp (160 club) Tabata 20:10 6mins 1) Snatches (light)2) Snatches (heavier)3) Evil Wheel4) Presses (light)5) Presses (heavier)6) Presses (doubles)7) 1-arm rows (heavy)8) Walking bridge Bonus set9) Mixture (2 of each of the above) – this set is 8mins instead of 6
JM + WarmUp (160 club) Every 36s do…1xTGU+[ScissorJump (1 on each leg) + 1x EvilWheel] OR [1x Burpee]wait for the balance of 36s to finish…repeat 50 sets on each side = 100 sets in total