20100927 – 18h45 – Trifectas
JM + WarmUp (160 club) Trifectas3m (6 x 30s) with 40s rest between sets – 5 rounds increase weights6 x 24s with 22s rest – 4 rounds BrS 9 x 24s HRMax= zzz kcal= yyy
20100927 – 05h30 – 1-10-1 pyramid
JM + WarmUp (160 club) 16kg 1-10-1 pyramid Sw,C,Pp,Sn HRMax= zzz kcal= yyy
20100925 – 07h00 – LMS
JM + WarmUp (160 club) Last Man Standing 64m HRMax= zzz kcal= yyy
20100924 – 05h30
JM + WarmUp (160 club) BearWalk + 10(L/R) Basic12LizardWalk + 10(L/R) Basic12Abs [BrS 1m, EW 1m] x5 [KB 1m20 EW/BrS 40s] x10Sw C Pp C+P [SwA 1m40 BrW 1m40] x3 Br-Ulla HRMax= zzz kcal= yyy
20100923 – 18h45
JM + WarmUp (160 club) P, C, Sn, Sw, C+P KB-L, KB-R, rest40:40:10 20kg50:50:10 20kg60:60:10 24kg Box Hamstring Snatch pull drills Belt swings HRMax= zzz kcal= yyy