20101020 – 05h30 – TGU+DL
JM + WarmUp (160 club) TGU(L/R) 1/1 + 1x HeavyTrapBarDL…repeat – increase weights as you go HRMax= zzz kcal= yyy
20101019 – 05h30 – HiLo
JM + WarmUp (160 club) 4x….. Pp(L/R) Hi 3/3, SqBw 5, Pp(L/R) Lo 10/10, DL-trapBar 4, EW 54x….. C(L/R) Hi 3/3, SqG Med 10, C(L/R) Med 10/10, PushupsWithFeetOnTheBall 10, EW 1010x…. Sn(L/R) Med 10/10, Sw(L/R) Hi 10/10, SqBw 10 HRMax= zzz kcal= yyy
20101018 – 05h30 – EDT swings
JM + WarmUp (160 club) EDT swings(10) + EW(4) – 8,10,12,16,20,24,28Sw2h, SwL, SwR, SwA, SwDBL HRMax= zzz kcal= yyy
20101016 – 07h00 – Abs Tabata
JM + WarmUp (160 club) 10 sets of 20:10 tabata’s on abs & bodyweight & KB combos. Each “round” is 4 sets, so they take 4x5m=20m per round, then a short rest (40s) before the next round. 1) KB crunch, Pp, Situp(Throw-in), Sn2) Spetsnaz Roll, Sw, Russian Twists, C3) Br(L/R), C+P, GuS, SqG HRMax= zzz kcal= yyy
20101014 – 05h30 – EDT Box drills
JM + WarmUp (160 club) We combine the deep box squat jumps with the hamstring snatch pull drillSo, a jumping deep squat followed by a hamstring snatch pull on each hand.10 reps on each weight8,10,12,16,20,24,28,32,36,48,32,24,16,12,8 HRMax= zzz kcal= yyy