20100319 – 05h30 – Cardio
JM & WarmUp (120club) Skip,KB,Abs,KB – 55 mins 20kg: Sw2h,SwL,SwR,SwA,CL,CR,PpL,PpR,SnL,SnR,SqKossack,SqG,SqPpL,SqPpR24kg: Sw2h,SwL,SwR,SwA,CL,CR,PpL,PpR,SnL,SnR GTG and drills for one arm pullups HRMax=xxx, yyy kcal
20100318 – 18h45 – Turkish Tonnage 2
JM & WarmUp (200club)TGU’s. Go up a weight every 20 reps. Keep going till you can’t anymore (or run outta time) 8 10 12 16 20 24 28 32 36 Total KG Trent 20 20 20 20 20 20 10 3,000 Saso 20 60 20 1,600 Mark 20 40 20 20 20 4 1,992 Carl 20 20 20 32 4 1,496 Cindy 20 20 20 60 1,560 Ezele 20 20 60 4 1,144 JW 20 20 20 20 20 20 10 3,000 HRMax=xxx, yyy kcal
20100318 – 05h30 – Turkish Tonnage
JM & WarmUp (200club)TGU’s. Go up a weight every 20 reps. Keep going till you can’t anymore (or run outta time) 8 10 12 16 20 24 28 32 Total KG Trent 20 20 20 20 20 20 2,640 Stuart 20 30 30 12 1,608 Sbonga 20 20 20 20 20 20 2,640 Mamiki 22 20 24 18 952 Peter 20 22 20 16 12 3 1,476 Thomas 16 24 20 20 20 10 2,336 HRMax=xxx, yyy kcal
20100317 – 05h30 – 25s
JM & WarmUp (200club) 25 reps of each of these…..Sw2hSnLSnRSqBw LungeFwdL unweightedLungeFwdL weighted (same hand & foot)LungeFwdL weighted (opp. hand & foot)PpLDragonLungeL unweightedDragonLungeL weighted LungeFwdR unweightedLungeFwdR weighted (same hand & foot)LungeFwdR weighted (opp. hand & foot)PpRDragonLungeR unweightedDragonLungeR weighted KB crunchesRussian TwistsWoodchopsLWoodchopsR C & P + SqOHPushupsSitupsCLCR1L PpL1L PpREW HRMax=xxx, yyy kcal
20100316 – 18h45 – Decimal System
JM & WarmUp (160club) 24kgSw2h 10,20,30,40SwA 10,20,30,40CL 10,40,30,20PpL 20,30SnL 25CR 10SnR 25CR 40PpR 30CR 20PpR 20CR 30 40kg:EWBp, Bp, Sw2h (10+10+10)40kg:Sw2h, EWBp, Bp (10+10+10) HRMax=xxx, yyy kcal