20101009 – 07h00 – psycho pyramid 3
JM + WarmUp (160 club) Pistols (L/R)SwingUpsTGU(L/R)Squat(Cossack)MountainJumps The plan WAS 1-10-1, but we didn’t have time. 1-10 only HRMax= zzz kcal= yyy
20101008 – 05h30 – light cardio & abs
JM + WarmUp (160 club) C(L/R), Pp(L/R), TGU(L/R)12kg 16reps16kg 14reps20kg 12reps24kg 10reps HRMax= zzz kcal= yyy
20101007 – 05h30 – the rest thief 2
JM + WarmUp (160 club) SwA or Sw2h – 20kg30:3035:2540:2045:1550:1055:0560:00 C(L/R) – 24kg30:3035:2540:2045:1550:1055:0560:00 BrS/SqBw60:3055:3550:4045:4540:5035:5530:60 Basic10 (20kg)10s on each of 10…then rest 2x10s15s on each of 10…then rest 2x15s20s on each of 10…then rest 2x20s25s on each of 10…then rest 2x25s30s on each of 10 (24kg) HRMax= zzz kcal= yyy
20101006 – 18h45 – the rest thief
JM + WarmUp (160 club) SwA or Sw2h30:3035:2540:2045:1550:1055:0560:00 BrS/SqBw60:3055:3550:4045:4540:5035:5530:60 Basic1010s on each of 10…then rest 2x10s15s on each of 10…then rest 2x15s20s on each of 10…then rest 2x20s25s on each of 10…then rest 2x25s30s on each of 10 HRMax= zzz kcal= yyy
20101006 – 05h30 – Heavy Circuit
JM + WarmUp (160 club) 24/28 thruster/SquatPress 5/5 L/RWeighted situps 3-5 repspullups (optional weighted)DLsumoDLPushUps on the rings HRMax= zzz kcal= yyy