20101108 – 05h30 – Tabata Laps

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JM + WarmUp (160 club) 20kg: Tabata C+P 20:10 for 8mins + 1 lap20kg: Tabata Sn 20:10 for 8mins + 2 laps24kg: Tabata C 20:10 for 8mins + 3 laps20kg: Tabata OH lockoutHold 20:10 for 8mins + 4 laps2x24kg: Tabata RackedHold 20:10 for 8mins + 5 laps HRMax= zzz  kcal= yyy

20101105 – 05h30 – Urbanathlon prep training

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JM + WarmUp (160 club) ZigZag weight carrying run, mock-tyre drag-run etc HRMax= zzz  kcal= yyy

20101104 – 18h45 – 10 rounds of

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JM + WarmUp (160 club) 10 rounds of [40s L + 40s R]rest 30s3 sets using KB + Bw exercises 1 set of Deep Box Jump Squats 16 reps HRMax= zzz  kcal= yyy

20101104 – 05h30 – Jumping Lizards

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JM + WarmUp (160 club) Jumping Deep Box Squats EDT with LizardWalk(incl pushup)guys:12-32-12gals:08-24-08 HRMax= zzz  kcal= yyy

20101103 – 05h30 – singles & doubles

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JM + WarmUp (160 club) SwL(20kg) SwR(20kg) SwDBL(2x16kg)10s,12s,15s,20s,30s CL(24kg) CR(24kg) C-DBL(2x20kg) SqDBL 10reps x3 sets HRMax= zzz  kcal= yyy