JM + WarmUp (160 club) Rough week, so we’ll finish with a softy workout.5 rounds of: Bearwalk 40m 2x24kg, Sw2h x10 (32kg), GuS 32kg (racked) 5/5 L/RKB LeapFrog 40m 2x24kg, Sw2h x20 (32kg), GuS 24kg (OH) 5/5 L/RKB LeapFrog sidewards 40m 32 & 24kg, Sw2h x25 (24kg), GuS 32kg (OH) 5/5 L/RBearwalk backwards 40m 2x24kg, Sw2h x30 (32kg), SqG x10 32kg HRMax= 147 kcal= 550
JM + WarmUp (120 club) Basic12… [Sw2h;SwL;SwR;SwA;CL;CR;PpL;PpR;SnL;SnR;C+P-L;C+P-R] twice. This takes 12 mins. Rest for 45s, increase weight…repeat (4 rounds) Did 18kg, 20kg, 22kg, 24kgIn all, 48mins work, and 3mins rest – This time 22 minutes in the red zone, average HR of 150bpm. I had to pause a few times on the last set. If I hadn’t been such a baby, I think I could’ve made 180bpm+ HRMax= 177 kcal= 822
JM + WarmUp (120 club) Basic12… [Sw2h;SwL;SwR;SwA;CL;CR;PpL;PpR;SnL;SnR;C+P-L;C+P-R] twice. This takes 12 mins. Rest for 45s, increase weight…repeat (5 rounds) We did 14kg, 16kg, 18kg, 20kg, 22kg/24kg (1st half with the 22, 2nd half with the 24)In all, 60mins work, and <4mins rest – This is 18minutes in the red zone!! HRMax= 178 kcal= 1039
JM + WarmUp (120 club) Tabata’s 20s work, 10s rest, 8 sets (4m) of 12 different exercises (36s between rounds) SqBwPushUpsSqGBrRevScissorJumpsSqJ (Squat Jumps)KneeTuck PushupsGuSSpetsnaz RollsTacFit CrabIsometricPushupHold HRMax= 150 kcal= 591
JM + WarmUp (160 club) 7 timed sets of 2mins each (No breaks between them) – solid 14m of work, then a 90s rest. 4 rounds[SwA;CL;CR;PpL;PpR;SnL;SnR] Increase weights every round We did 14kg, 18kg, 22kg, 24kg HRMax= 173 kcal= 892