JM + WarmUp (160 club) 20:10 x8(=4mins)… then rest 40s. 12 rounds SnL (18kg)SnR (18kg)PpL (18kg)PpR (18kg)PpDBL (2x18kg)SnL (20kg)SnR (20kg)PpL (20kg) [Last 2 sets 22kg]PpR (20kg) [Last 2 sets 22kg]PpDBL (2x20kg)SnL (22kg) [Last 2 sets 24kg]SnR (22kg) [Last 2 sets 24kg] HRMax= 178 kcal= 935
JM + WarmUp (160 club) Round 1, 1 of eachRound 2, 2 of each …. etc Swings L + R + DoubleBurpeesCleans L + R + DoubleTGU L + RSnatches L + RKB crunchPress L + R + DoubleKB-deadlift L + R + Double Best score was 8
JM + WarmUp (160 club) OK – I got a new app for the ipod touch which is a timer with a pulse/metronome, so we can set a number of reps to comlete in a fixed amount of time, and work at a specific pace.We’ll test it on some doubles work.4 sets of 1 min, with 20s rest between sets. Use 2x warmup weights (2×12)Round 1: Double Cleans, but put them on the floor between reps – 6rpmRound 2: Double Cleans, racked between reps – 7rpmRound 3: Double Press, racked between reps – 8rpmRound 4: Double Clean&Press, racked between
JM + WarmUp (160 club) A new record – 32 people in the class today!! (and its even cold – well done people!) Funani celebrated his birthday on 16/5, but we didnt get to his workout till today.The numbers 16/5/1969 42 -> 5 16 19 42 69 16 exercisesSwL, BootStraps, SwR, PillarLungeL, CL, ScissorJumps, CR, SquatJumpsPpL, PillarLungeR, PpR, SqBw, SnL, DragonLungeL, SnR, DragonLungeRCycle through these in a modified Tabata – 69 sets of 19s:5s (work 19s, rest 5s) TGU’s on the clock. You have 42s to complete 1 rep on each hand – 42 sets Bridge (strict): 5 sets
JM + WarmUp (120 club) EFC guys are here for a power workout.Stations areWeighted situps (2xKB) – 3 reps [2x12kg…up to 2x48kg]Weighted pullup (1xKB) – 1 reps [12kg…up to 48kg] – new PR here…managed “The Beast”DeadLift (trapBar) – 3 reps [70kg…up to 180kg]TGU – 1 rep (either arm) [12kg…up to 44kg]1-legged box jump (24″) – 1 rep (either leg) Increase weight every round