20110604 – 07h00 – Bodyweight/KB mixture 50:10 -> 35:25
JM + WarmUp (160 club) Presses:0 x12 50:10Spetsnaz Rolls:Tuck Jumps x10 45:15DragonLungeISO:BrRev x10 40:20Pushups:ScissorJumps x10 40:20MountainRun:SprawlHold x8 35:25Burpees:Squats x8 36:24
JM + WarmUp (160 club) Presses:0 x12 50:10Spetsnaz Rolls:Tuck Jumps x10 45:15DragonLungeISO:BrRev x10 40:20Pushups:ScissorJumps x10 40:20MountainRun:SprawlHold x8 35:25Burpees:Squats x8 36:24
JM + WarmUp (100 club + 4 laps) Sw,C,Pp,Sn,C+P is the template.SinglesDoublesBurpeesShuttle RunScissor JumpsShuttle return #1 #2 #3 #48 10 12 158 10 12 154 6 8 104 5 6 81 1 1 110 12 16 20 HRMax= 162 kcal= 832
JM + WarmUp (Run 8 laps ‘cos it’s fecking freezing!!) The Last Man Standing workout is normally 10 exercises, each done for 1 minute…repeat till you quit, with NO rests, or till the time runs out.The normal 10 are the one-arm versions… Swing (L/R), Clean (L/R), Press/Jerk (L/R), Snatch (L/R), C+P (L/R) Today we’ll make it a little more challenging. After those, add in Double-Clean, Double-Press, Double-Clean+Press.Oh… and go up a weight each time too. (So start light – eg. with your normal warmup weight 2×12).In all, it’s ~5 different weights – last set you don’t get as far
JM + WarmUp (160 club) Required: 2 Kettlebells (eg. 2x24kg), 1 Evil Wheel, you & a 40m Arena. Forward lunges 40mForward lunges (hands overhead) 40mDragon lunges forward 40mDragon lunges backward 40mKettlebell leapfrog forward 40mSteve Cotter lunges forward 40mSteve Cotter lunges forward (hands overhead) 40mSteve Cotter lunges backward (hands overhead) 40mKettlebell leapfrog backward 40mDuckwalk forward 40mThe Real-Barrow (wheel barrow walk 40m on an evil wheel with partner holding your legs)Evil Wheel Burpees vs 1L-DL (3 per leg) – 10 sets of each (partner does EwBp while you do 1L-DL, then switch places) HRMax= 157 kcal= 580
JM + WarmUp (160 club) The Basic12 is the template. Between each of these, do 10 reps of (light) Double C+POnce you have done all 12, increase weights, and add 4 reps to the Basic12 exercise, and add 2 reps to the LC’s Start conservative – say 20kg for the basic 12, and 2×12/14kg for the doubles HRMax= 177 kcal= 894