20100126 – 05h30 – 3min sets

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JM & Warmup (160club) 16kg for these timed sets of 3mins with a 30s rest between sets.Swings 3m, rest 30s, Bagwork 3m, rest 30s,CL 3m, rest 30s, Bagwork 3m, rest 30s,PpL 3m, rest 30s, Bagwork 3m, rest 30s,SnL 3m, rest 30s, Bagwork 3m, rest 30s,[CL 1m,PpL 1m,SnL 1m], rest 30s, Bagwork 3m, rest 30s,CR 3m, rest 30s, Bagwork 3m, rest 30s,PpR 3m, rest 30s, Bagwork 3m, rest 30s,SnR 3m, rest 30s, Bagwork 3m, rest 30s,[CR 1m,PpR 1m,SnR 1m], rest 30s, Bagwork 3m, rest 30s,BrS 3m HRmax=161, 840kcal (although the heartrate here didn’t go particularly high, it felt like a

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20100125 – 05h30 – 10 to 40

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JM & WarmUp (160club)16kg: SnL 10, SnR 10, rest, PpL 10, PpR 10, rest, CL 10, CR 10, rest, SwL 10, SwR 10, rest20kg: SnL 20, SnR 20, rest, PpL 20, PpR 20, rest, CL 20, CR 20, rest, SwL 20, SwR 20, rest24kg: SnL 30, SnR 30, rest, PpL 30, PpR 30, rest, CL 30, CR 30, rest, SwL 30, SwR 30, rest[as a side note, the 24kg Sn exceeds the previous RKC snatch test requirements]28kg: GetUp situps 40/40 L/R Technical training on the OAJ(One Arm Jerk)Hot PotatoBody BumpPushPressJerk (One Arm) HRmax=172bpm, 706kcal

20100123 – 07h00 – HardCore

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JM & WarmUp (100club + 200club) 2 size KB’s. The bigger is 2x the weight of the smaller (unless there aren’t enough, in which case choose the next one up)eg. 16kg, 36kgSwL 10(36kg), Sw2h 10(36kg), SwR 10(16kg)CL 10(36kg), Sw2h 10(36kg), CR 10(16kg)PpL 10(36kg), Sw2h 10(36kg), PpR 10(16kg) 16kg:SnL 60, SnR 60 (girls use 8kg) – same as the Rank III for WKC Now the tough one…100 TGU’s, 100 Pistols, 100 Pullups(girls do 50) HRmax=166bpm. 1018kcal

20100122 – 05h30 – Random

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JM & WarmUp(200club) Random sets of 10 reps ofSw2h, Sw(L/R), SwA, C(L/R), Pp(L/R), Sn(L/R), pushups, situps, SqBw, SqG, Lunges(L/R), BrS, Br(L/R), BrW, BrReverse, DragonLunges(L/R) TGUs (L/R) 2mins, skip 2mins Windmill 10, BrS 2mins Basic10 + pullups: Sw2h 25, pullups 5SwL 25, pullups 5SwR 25, pullups 5SwA 25, pullups 5CL 25, pullups 5CR 25, pullups 5PpL 25, pullups 5PpR 25, pullups 5SnL 25, pullups 5SnR 25, pullups 5 No HRM etc. forgot the gadget again