JM + WarmUp (160 club) After a few days of no training, I’m finally back in the land of the living. We’ll start gently…. 4 sets of 50s:30s x12 with 40s rest between each set20kg: SnL + BrS x3, SnR + BrS x3, C+P-L + BrS x3 C+P-R + BrS x3switch the bridge/KB around so the bridge is long and the KB’s shorter22kg: BrS + PpL x6, PpR + BrS x6switch them again24kg: CL + BrS x6, CR + BrS x6switch them again28kg: SwL + BrW x6, SwR + BrW x6 HRMax= 159 kcal= 958
JM + WarmUp (160 club) “The Doug” – bridge with your feet on a ball (adds instability, so the core has to work a bit harder) Place lots of weights in a circle (random order). Work for 30s on the KB, then 30s on the in-betweener exercise. Total of 16mins per round.Rest 45s between rounds. Aim for 4 rounds, which gives you 64mins of work, and 3mins of rest.The KB moves are at your discretion, but in reverse order of preference… Sn, Pp, C+P, C, Sw, DLsumoround 1) KB, The Doug, KB, SqBwround 2) KB, The 1-arm Doug, KB,
After all the whining about “My hands are sore” from yesterday’s VO2max workout, I thought we’d do a palm-friendly session today. 10 reps of each of…DeadLiftsSwings(2 hands)Weighted(racked) situps with feet hooked into KB handlesSwings(2 hands)Squats(BodyWeight)Swings(2 hands)Bulgarian Bag spins (10L/10R)Swings(2 hands)…..Increase weight and repeat Also did a PB Trap/Hex bar deadlift 1RM – 208kg HRMax= 149 kcal= 723
JM + WarmUp (160 club) VO2max snatch protocol as developed by Kenneth Jay, but we’ll add in a few twists.Work 15s:Rest 15s x16 sets (ie 8mins), then a 30s rest between sets… increase your weight, and repeat 7 sets in all – 14kg,16kg,18kg,20kg,22kg,24kg,28/32kg (for the last one we did a split – 1st 10 sets 28kg, last 6 sets 32kg). HRMax= 173 kcal= 972
JM + WarmUp (100 club) 100 club + TGU 3L/3R… increase weight… repeat (till you can’t go any heavier)… then start again (till the time runs out).We managed… 12,14,16,18,20,22,24,28,32 and part of 36kg. HRMax was in the 28kg set, ‘cos we could still manage to do the entire 100 without a pause. Once things got heavier, it was kinda difficult to go on without a few seconds rest along the way, which allows HR to plummet. On a high note – this week ranks as the highest HR figures in a loooong time – with 51 mins in the