20101123 – 05h30 – VO2max snatches
JM + WarmUp (160 club) VO2max snatches in 12m sets12,16,20,24kgTry to maintain the same cadence throughout (8 reps in 15s) HRMax= zzz kcal= yyy
20101122 – 18h45 – core/fighter drills
JM + WarmUp (160 club) 40:40 x12…rest…repeatPunch CleanHot PotatoKB Uppercut SlingshotFigure 8Round The Body PassStaggered pushupsetc HRMax= zzz kcal= yyy
20101122 – 05h30 – 40:40
JM + WarmUp (160 club) 40:40 KB:Bw20kg:Basic12 + EW or SqBw24kg:Basic12 + EW or SqG(Lo) [a,b,a,b…]28kg:Basic12 + EW or SqG(Hi) [a,a,a,a,a,a,b,b,b,b,b,b]3 laps HRMax= zzz kcal= yyy
20101120 – 07h00
JM + WarmUp (160 club) Random KB & Bw exercises for 1m, then 10s rest/setup. 12 cycles per round. 6 rounds with 1m rest between rounds HRMax= zzz kcal= yyy
20101119 – 05h30
JM + WarmUp (160 club) Basic12 10/10 L/R + TGU 1/1 L/R + DL x5increase weight… do 8/8 + 2/2 + 4increase weight… do 5/5 + 3/3 + 3 HRMax= zzz kcal= yyy