20101207 – 18h45 – 30:24
JM + WarmUp (160 club) 30s KB, 24s BwSw + Bp – 12setsC + Mr – 12 setsP + Sn – 10 setsSqJ + BrS – 8 sets HRMax= zzz kcal= yyy
20101207 – 05h30 – DoublesDrills
JM + WarmUp (160 club) EDT doubles 8-32-8kgRackedHoldJerkSpecificSquatsChestBumps HRMax= zzz kcal= yyy
20101206 – 18h45 – ViciousPyramid
JM + WarmUp (160 club) Sw SqBw C SqBw Pp SqBw Sn SqBw1-7-1 using 32kg MOFO!!!!! HRMax= 172 kcal= 775
20101206 – 05h30 – BASICS
JM + WarmUp (160 club) Basic12 (x10 reps of each) with 5x pushups between eachBasic12 (x10 reps of each) with 5x situps between eachBasic12 (x10 reps of each) with 5x SqG between eachBasic12 (x10 reps of each) with 4x SpetsnazRolls between each HRMax= zzz kcal= yyy
20101204 – 07h00 – Stepping & showdown
JM + WarmUp (160 club) Stepping Swings, Cleans, Presses & Snatches for the length of the field Showdown of …Presses 10/10 L/R vs. EWCleans 10/10 L/R vs. DragonLungeHold BrS 3m HRMax= zzz kcal= yyy