20100210 – 05h30 – Sbonga’s B/D class

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Sbonga turned 39 – so we’ll honour his birthday with a 39 themed session. We start with 3 KB’s.16,20,24kg. Use the lightest of the 3 for the highest rep set, then middle for middle, and heavy for lowest rep set.SnL 39(16kg), 26(20kg), 13(24kg)SnR 39(16kg), 26(20kg), 13(24kg)PpL 39(16kg), 26(20kg), 13(24kg)PpR 39(16kg), 26(20kg), 13(24kg) Kick up a gear – 24,28,32kg.CL 39(24kg), 26(28kg), 13(32kg)CR 39(24kg), 26(28kg), 13(32kg) Kick up again – 28,32,36kg.SwL 39(36kg), 26(32kg), 13(28kg)SwR 39(36kg), 26(32kg), 13(28kg) Kick up again – 32,36,40kg.Sw2h 39(32kg), 26(36kg), 13(40kg) Since he’s an evil wheel fan… 39 reps of EvilWheeland on the abs theme – 39

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20100209 – 18h45 – compulsory mismatch

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JM & WarmUp (100club) Start with 2 KB’s (24kg & 32kg)Each minute, for 10 mins in a row…do24kg: SnL 5, SnR 5 (wait out the balance of the minute)32kg: SnL 5, SnR 5 (wait out the balance of the minute)This takes 2 mins, so 5 sets of these Now increase either one of the weights (you arent allowed to have 2 of the same)28kg: PpL 6, PpR 6 (wait out the balance of the minute)32kg: PpL 5, PpR 5 (wait out the balance of the minute)This takes 2 mins, so 5 sets of these Now increase either one of

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20100209 – 05h30 – Basic10 skipper

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Basic 10 with skipping & Squats in between using 1 min working sets. NO rests (the skipping IS the rest)SwL, SwR, SqBw, skipCL, CR, SqBw, skipPpL, PpR, SqBw, skipSnL, SnR, SqBw, skipSnA, SqBw, Sn2h, skip Now Heavy swings for 3mins – 30s on, 15s offUp a weight & repeat HRmax=xxx, yyy kcal