JM + WarmUp (160 club) A) Get Up Situps (racked/heavy) 15+15Evil Wheel 15Hamstring snatch drill 15+15Walking Bridge/Doug(Feet On The Ball) 15 B) SpiderMan Crawl/Lizard Walk 40 metres C) Double Press/Jerk 15 Do A)…then B)…then A)…etcThrow in C) anytime you like HRMax= xxx kcal= xxx
JM + WarmUp (160 club) A) Deep Box Squats 12Deep Box Squat Jumps 12Hamstring snatch drill 12+12HiBox StepUps 12+12 B) Steve Cotter Lunges O.H 40 metres C) Snatches 12 Do A)…then B)…then A)…etcThrow in C) anytime you like HRMax= xxx kcal= xxx
JM + WarmUp (160 club) Tabata snatches. 20:10 4mins3 different weights (eg 18 20 22)2 sets on each weight, then a set where you don’t switch hands on each weight, on each hand. HRMax= xxx kcal= xxx
JM + WarmUp (160 club) Sw2h DBL-JSwL DBL-JSwR DBL-JSwA DBL-JCL DBL-JCR DBL-JPpL DBL-JPpR DBL-JSnL DBL-JSnR DBL-J 1) 10 10 (10 single KB moves, followed by 10 double jerks)2) 10 20 (10 single KB moves, followed by 20 double jerks)3) 10 30 (10 single KB moves, followed by 30 double jerks) HRMax= xxx kcal= xxx
JM + WarmUp (160 club) 6 exercises, 20:10 Tabata for 4 mins, each one twice 1. SeeSaw Press2. KB woodchop3. Frog Squats4. DragonLunges5. KB hot potato6. Evil Wheel HRMax= xxx kcal= xxx