20101203 – 05h30 – Legs
JM + WarmUp (160 club) Deep Box Squats (NO jumping) EDT from 1×8 up to 2×48 – 8 repsEW – 8 repsPistol – 4+4 reps L/R HRMax= zzz kcal= yyy
20101201 – 18h45 – indoors
JM + WarmUp (160 club) Same as the morning, but we can’t run in the dark, so replace 1/2 run with SqBw x10 and full run with SqBw x20 HRMax= zzz kcal= yyy
20101201 – 05h30 – outdoors
JM + WarmUp (160 club) Sw2h x10, 1/2 runSwL x10, 1/2 runSwR x10, 1/2 runSwA x10, 1/2 run4 rounds TGU L/R, full run5 rounds Sw2h x10 + TGU L/R + full runSwL x10 + TGU L/R + full runSwR x10 + TGU L/R + full runSwA x10 + TGU L/R + full run 15 laps to finish HRMax= zzz kcal= yyy
20101130 – 05h30 – core
JM + WarmUp (160 club) Work 50s, rest 10s1) EW x42) Snatches (L,R,L,R)3) TacFitCrab, BreakDancePushup (2x each)4) Pistols, SqG (2x each) 3 rounds on each HRMax= zzz kcal= yyy
20101129 – 05h30 – multi-KB sizes 4
JM + WarmUp (160 club) Grab 4 different sized KB’sDo each of the basic 12 exercises with each weight – 1m work, 10s rest…then next KB etc4×12=48 sets of 1m HRMax= zzz kcal= yyy