20120109 – 05h30 – 60:40 OH+Abs

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JM + WarmUp (160 club) KB(60s):Abs(40s) x8The round is made up of 8 sets of 100s each. 4 rounds with 45s rest between rounds 1) 22kg: Pp/J-L,BrS, Pp/J-R,BrW, Pp/J-L,E/W, Pp/J-R,E/W, Pp/J-L,BrS, Pp/J-R,BrW, Pp/J-L,E/W, Pp/J-R,E/W2) 22kg: SnL,BrS, SnR,BrW, SnL,E/W, SnR,E/W, SnL,BrS, SnR,BrW, SnL,E/W, SnR,E/W3) 24kg: C+Pp/J-L,BrS, C+Pp/J-R,BrW, C+Pp/J-L,E/W, C+Pp/J-R,E/W, C+Pp/J-L,BrS, C+Pp/J-R,BrW, C+Pp/J-L,E/W, C+Pp/J-R,E/W4) 28kg: Pp/J-L,E/W, Pp/J-R,E/W, SnL,BrS, SnR,BrW, C+Pp/J-L,E/W, C+Pp/J-R,E/W, SnL,BrS, Sn-R,BrW

20120107 – 07h00 – 24+1+1+16+4=46

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JM + WarmUp (160 club) For each of the Basic-12 do KB-move 24 repsTGU 1L + 1RDouble Jerk 16 reps (use a lighter pair of weights here)Burpee+TuckJump 4 reps Increase the weight of the single KB, and repeat

20120106 – 06h00 – VO2max5

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JM + WarmUp (160 club)VO2max snatch protocol. Work 15s, Rest 15s… change hands each set…20 sets in a row…rest 40sRepeat 5 rounds, increasing weights with each round if possible (eg. 20,22,24,24,28)

20120105 – 06h00 – Core

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JM + WarmUp (160 club) Every minute do: 1xTGU + Windmill, 1x Pistol, 1x Pullup60 sets Start with a medium weight (eg 22kg) and then increase every 12-15 sets (to say 32 or 36kg)

20120104 – 06h00 – 10,20,30,40

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JM + WarmUp (160 club) 10 EvilWheel or Clapping Pushups20 Goblet Squats30 KB-move40 BodyWeight Squats Sw2h,SwL,SwR,SwA,CL,CR,Pp/J-L,Pp/J-R,SnL,SnR,C+Pp/J-L,C+Pp/J-R,Dbl-Sw,Dbl-C,Dbl-Pp/J,Dbl-C+Pp/J