20100216 – 05h30 – GoHeavy

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JM & Warmup5 We’re going heavy today – 32kgDo 30s of each of these…CL, CR, SqBw, Pullups x5CL, CR, BrS, Pullups x5CL, CR, SqBw, BrS, Pullups x5CL, BrL, CR, BrR, Pushups, SqBw, Pullups x5 PpL, PpR, SqBw, Pullups x6PpL, PpR, BrS, Pullups x6PpL, BrL, PpR, BrR, Pullups x6PpL, PushupStaggeredL, PpR, PushupStaggeredR, Pullups x6PpL, PushupStaggeredL, BrL, PpR, PushupStaggeredR, BrR, Pullups x6PpL, PushupStaggeredL, PpL, SqBw, PpR, PushupStaggeredR, PpR, SqBw, Pullups x6 PpL x10, PpR x10BrW 2mins HRmax=xxx, yyy kcal

20100215 – 18h45 – Timed Split

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JM & WarmUp (140club) A mix of KB & BodyWeight20kg: CL, CR, BrS, SwA, BrS, PpL, PpR, SqBw, Sw2h, BrL, SnL, BrR, SnR, SqBw, SwL, BrS, SwR, SqBw Timed sets: 24kg: Pp: 3/3, 2/2, 1/1 (total 12 mins – 6 per hand) Now an “own choice” set. Do either of Sw/BrW for total of 10mins. ie. if you aint swinging, do walking bridge, & vice versaFinish with 1m of BrRev (Reverse Bridge) HRmax=xxx, yyy kcal

20100129 – 05h30 – Timed sets within a timed set

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JM & WarmUp (100club + 160club) Now some long sets. The plan is to go as long as you can on each particular move.If you make it to 5mins on any exercise, STOP – that’ll do – well done!.Sw2h, Br, SwL, Br, SwR, Br, SwAlt, Br, CL, Br, CR, Br, PpL, Br, PpR, Br. We made the 5min mark on most of them. Exceptions (in my case) were 1-handed swings – I got arm pump and chickened out at about 3m40s on both sets – we will work on this HRmax=153bpm, 784kcal