20100930 – 05h30 – core pyramid 20kg
JM + WarmUp (160 club) KB crunch, SqG, Spetsnaz Roll, Russian Twists, BrW, Mrpyramid 1-10-1 20kg HRMax= zzz kcal= yyy
20100929 – 18h45 – core pyramid 16kg
JM + WarmUp (160 club) KB crunch, SqG, Spetsnaz Roll, Russian Twists, BrW, Mrpyramid 1-10-1 16kg HRMax= zzz kcal= yyy
20100929 – 05h30 – mini timed sets 2
JM + WarmUp (160 club) Sw (L/R), C (L/R), Pp (L/R), Sn (L/R), C+P (L/R)10m on… 40s rest… 16kg – 2 rounds20kg – 2 rounds SqBw, BrS, SqBw, BrL, SqBw, BrR, SqBw, BrW, SqJ, BrJ HRMax= zzz kcal= yyy
20100928 – 18h45 – mini timed sets
JM + WarmUp (160 club) Sw (L/R), C (L/R), Pp (L/R), Sn (L/R), C+P (L/R)10m on… 40s rest… 3 rounds SqBw, Br[S,L,R,A] HRMax= zzz kcal= yyy
20100928 – 05h30 – HamStrung
JM + WarmUp (160 club) Snatch drills – hamstring box pulls10(L/R)8,10,12,16,20,24,28,32,36,40,44,48,64kg GuS 15xL/R 36kg HRMax= zzz kcal= yyy