JM + WarmUp (160 club) As per the tradition, if it’s someone’s birthday, we use the numbers which make up their date of birth and/or age as the defining criteria for the workout.Sbonga turns 40 today, born in 1971. We’ll work for 71s, rest for 19s, and do 40 rounds of different (random) KB & bodyweight exercises. We finish with 40x EW, since it’s his favourite HRMax= 146 kcal= 613
JM + WarmUp (160 club) A circuit of ab work. Everyone is toast from the Burpee Ladder 100 clubs, so we’ll take it easy this time. Kettlebell CrunchKettlebell WoodChopBridge (strict)Bridge (on the ball) [The Doug]Gymnastic Ring swingupsEvilWheelGuS (GetUpSitups)Double KB weighted situps Work for 1m20s, rest/move/setup for 20s. Every round (8 exercises) rest for an extra 30s.4 rounds in total. HRMax= 127 kcal= 500
JM + WarmUp (160 club) From the morning session… we didn’t get as far as I had planned, so I did the session again, but starting from where I left off, and, of course, changing the weights a little here and there22kg: Sw2h 10, Bp 7, SwL 10, Bp 7, SwR 10, Bp 7, SwA 10, Bp 7, CL 10, Bp 7, CR 10, Bp 7, PpL 10, Bp 7, PpR 10, Bp 7, SnL 10, Bp 7, SnR 10, Bp 724kg: Sw2h 10, Bp 8, SwL 10, Bp 8, SwR 10, Bp 8, SwA 10, Bp 8, CL
JM + WarmUp (160 club) Using the basic10 as the template, add in “x” burpees at the top of each 10x KB moves. Increase “x” as you go.20kg: Sw2h 10, Bp 1, SwL 10, Bp 1, SwR 10, Bp 1, SwA 10, Bp 1, CL 10, Bp 1, CR 10, Bp 1, PpL 10, Bp 1, PpR 10, Bp 1, SnL 10, Bp 1, SnR 10, Bp 120kg: Sw2h 10, Bp 2, SwL 10, Bp 2, SwR 10, Bp 2, SwA 10, Bp 2, CL 10, Bp 2, CR 10, Bp 2, PpL 10, Bp 2, PpR 10, Bp
JM + WarmUp (160 club) 2 equal sized working weights, set 40m apart.At the 1st, Sw2h for 40s, then you have 20s to sprint to the other, and enjoy a rest for the balance of the 20s. Same exercise at the 2nd KB.Repeat for each of the Basic12. (ie 24 sets) 2nd set: Instead of a straight sprint, do a side to side shuffle between the KB’s. Do each of the Basic12 only once. 3rd set: Only 6 of the basic12 this time. Cleans, Presses & Snatches. The shuttles between the KB’s look like so…Cleans L, duckwalkCleans R, bunny-hopsPresses