20110325 – 05h30 – VO2max mix
JM + WarmUp (160 club) VO2max snatch protocol. 25 sets of 15s work, 15s rest1) 16kg switch L/R each time2) 20kg switch L/R each time3) 24kg L only4) 24kg R only HRMax= 166 kcal= 892
20110324 – 05h30 – Abs/Core basic12
JM + WarmUp (160 club) Sw2h BrSSwL BrLSwR BrRSwA BrWCL KB-woodchop-LCR KB-woodchop-RPpL GuS(racked)-LPpR GuS(racked)-RSnL GuS(OH)-LSnR GuS(OH)-RLC-L Deck SitupsLC-R KB crunches Work 45s on each – no rests till all 12 are done – so it’s 18m workIncrease weight and repeat Now a little contest with yourself – do BrW (Walking Bridge) for as long as you can sustain it.Best time for the day … 15m30s (a new record) HRMax= 164 kcal= 749
20110323 – 05h30 – More timed sets of DBL jerks
JM + WarmUp (160 club) Sets of LC (C&J) with 2×16 mixed in with BridgesBrS 1m15, LC 4m20s – 6 roundsIn all this is 33.5m work without a rest Timed GuS – 16 reps… 1 every “x” seconds…then at the end of each set of 16, subtract 1s from the time so it keeps getting faster.15s…14s… … 5s HRMax= 173 kcal= 727
20110322 – 16h30 – Timed set of DBL jerks
JM + WarmUp (160 club) a 12m set of LC (C&J) with 2×16Timed GuS – 16 reps… 1 every “x” seconds…then at the end of each set of 16, subtract 1s from the time so it keeps getting faster.15s…14s… … 5s HRMax= 176 kcal= 559
20110322 – 05h30 – (Almost) All legs circuit
JM + WarmUp (160 club) Hamstring Snatch Pulls 5L/5RDeep Box Squat 10Deep Box Squat Jumps 10Pistols (assisted) 3L/3RBrRev 40sPushup/Dip on the KB’s 10High Box StepUp 5L/5REvil Wheel 5Swings 25Janda SitUps 3-5 Repeat HRMax= 142 kcal= 434