20100104 – 18h45 – 20 & 9

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JM & Warmup(100club)We’ll celebrate Anthi’s 29th birthday by using 20 & 9 instead of 20 & 101] 20 & 9 – 12kg/16kg – Basic10 – Sw2h,SwL,SwR,SwA,CL,CR,PpL,PpR,SnL,SnR – high(20) & heavy(16kg), low(9) & light(12kg)2] 20 & 9 – 20kg/16kg – Basic10, backwards, high(20) & heavy(20kg), low(9) & light(16kg)3] 20 & 9 – 16kg/24kg – Sn/Pp/C only. heavy(24kg) & low(9), light(16kg) & high(20)4] 20 & 9 – 24kg/32kg – SwA,SwR,SwL,Sw2h. heavy(32kg) & high(20), light(24kg) & low(9)5] 48kg – sw2h – 29reps HRmax=166, 730kcal

20100104 – 05h30 – 2010 theme

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JM & WarmUp(200club) 2010 theme using 2 different size KB’s (16kg/20kg)20 reps light, then 10 reps heavy on the basic10Sw2h x20(16kg) x10(20kg). repeat for SwL,SwR,SwA,CL,CR,PpL,PpR,SnL,SnR Switch around the weights. 20xheavy, 10xlight for Sw2h,SwL,SwR,SwA,CL,CR,PpL,PpR,SnL,SnR Getup Situps. 20xheavy+10xlight on each arm Kick up in weight (32kg)SnL 10, Sw2h 20, SnR 10PpL 10, Sw2h 20, PpR 10CL 10, Sw2h 20, CR 10SwL 10, Sw2h 20, SwR 10 HRM profile: HRmax=174, 706kcal (‘cos I didn’t start the gadget till partway through)

20100102 – 07h00 – Welcome to 2010

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JM & WarmUp (250club) Basic10 – 16kg – Sw2h,SwL,SwR,SwA,CL,CR,PpL,PpR,SnL,SnR each for 1min wearing a 10kg weighted vest Increase weight to 20kg (but no vest this time) – I hit a 188bpm on the PpL/PpR set so I stopped (it won’t happen again!) Basic10(backwards)+TGU’s: SnR x10,TGU-L x3,TGU-R x3; SnL x10,TGU-L x3,TGU-R x3;PpR x10,TGU-L x3,TGU-R x3; PpL x10,TGU-L x3,TGU-R x3;CR x10,TGU-L x3,TGU-R x3; CL x10,TGU-L x3,TGU-R x3;SwA x10,TGU-L x3,TGU-R x3; SwR x10,TGU-L x3,TGU-R x3; SwL x10,TGU-L x3,TGU-R x3; Sw2h x10,TGU-L x3,TGU-R x3; HRM based swings. low=140bpm, high=155bpm. Do swings till you reach high, then rest till you recover to low, then

20091230 – 18h00 – The Rammstein again

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Today is the 1yr anniversary of the creation of “The Rammstein”, so we just have to do it again JM & Warmup (200club) 4 station groups: (marked A-E so you can see the effect on heart rate on the HRM profile)A)Sw,C,Pp,SnB)bagwork x4 time segmentsC)Side-to-side step bounce, tapouts, BrS, Alternating situpsD)SqOH,Pistol,BoxStepUps 2x12kg, PullupsE)Skip/ropejump Part 1: 30s on each (=2mins)…rest 30s between station groups… skip for 2mins after doing all 4…rest 30sPart 2: 45s on each (=3mins)…rest 45s between station groups… skip for 3mins after doing all 4…rest 45sPart 3: 60s on each (=4mins)…rest 60s between station groups… skip for 4mins

20091230 – 06h00 – The Rammstein

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Today is the 1yr anniversary of the creation of “The Rammstein”, so we just have to do it again JM & Warmup (250club) 4 station groups:1)Side-to-side step bounce, tapouts, BrS, Alternating situps2)bagwork x4 time segments3)Sw,C,Pp,Sn4)SqOH,Pistol,SqDBL KB, Pullups Part 1: 30s on each (=2mins)…rest 30s between station groups… skip for 2mins after doing all 4…rest 30sPart 2: 45s on each (=3mins)…rest 45s between station groups… skip for 3mins after doing all 4…rest 45sPart 3: 60s on each (=4mins)…rest 60s between station groups… skip for 4mins after doing all 4…rest 60s To finish, we add an 8min set. 1minL/1minR then 1min