20110205 – 07h00 – one-upmanship session

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JM + WarmUp (120 club)

Based loosely on the KFC advert, where kids try to outdo each other with outrageous claims.
Although, we actually DO the stuff we claim
100club 10’s, plus …
SqG,
SqG AND Windmill(each side),
SqG AND Windmill(each side) AND a Pushup/Dip,
SqG AND Windmill(each side) AND a Pushup/Dip AND DragonLunges(each side),
SqG AND Windmill(each side) AND a Pushup/Dip AND DragonLunges(each side) AND a TGU(each side).

The 100 club, with in-betweeners on an EDT basis
1) 20kg: Sw2h 10, SqG, SwL 10, SqG, SwR 10, SqG, SwA 10, SqG, CL 10, SqG, CR 10, SqG, PpL 10, SqG, PpR 10, SqG, SnL 10, SqG, SnR 10, SqG, C+P-L 10, SqG, C+P-R 10, SqG
2) 22kg: Sw2h 10, SqG+WM(L/R), SwL 10, SqG+WM(L/R), SwR 10, SqG+WM(L/R), SwA 10, SqG+WM(L/R), CL 10, SqG+WM(L/R), CR 10, SqG+WM(L/R), PpL 10, SqG+WM(L/R), PpR 10, SqG+WM(L/R), SnL 10, SqG+WM(L/R), SnR 10, SqG+WM(L/R), C+P-L 10, SqG+WM(L/R), C+P-R 10, SqG+WM(L/R),
3) 24kg: Sw2h 10, SqG+WM(L/R)+Pushup/Dip, SwL 10, SqG+WM(L/R)+Pushup/Dip, SwR 10, SqG+WM(L/R)+Pushup/Dip, SwA 10, SqG+WM(L/R)+Pushup/Dip, CL 10, SqG+WM(L/R)+Pushup/Dip, CR 10, SqG+WM(L/R)+Pushup/Dip, PpL 10, SqG+WM(L/R)+Pushup/Dip, PpR 10, SqG+WM(L/R)+Pushup/Dip, SnL 10, SqG+WM(L/R)+Pushup/Dip, SnR 10, SqG+WM(L/R)+Pushup/Dip, C+P-L 10, SqG+WM(L/R)+Pushup/Dip, C+P-R 10, SqG
4) 28kg: Sw2h 10, SqG+WM(L/R)+Pushup/Dip+DgnLnge(L/R), SwL 10, SqG+WM(L/R)+Pushup/Dip+DgnLnge(L/R), SwR 10, SqG+WM(L/R)+Pushup/Dip+DgnLnge(L/R), SwA 10, SqG+WM(L/R)+Pushup/Dip+DgnLnge(L/R), CL 10, SqG+WM(L/R)+Pushup/Dip+DgnLnge(L/R), CR 10, SqG+WM(L/R)+Pushup/Dip+DgnLnge(L/R), PpL 10, SqG+WM(L/R)+Pushup/Dip+DgnLnge(L/R), PpR 10, SqG+WM(L/R)+Pushup/Dip+DgnLnge(L/R), SnL 10, SqG+WM(L/R)+Pushup/Dip+DgnLnge(L/R), SnR 10, SqG+WM(L/R)+Pushup/Dip+DgnLnge(L/R), C+P-L 10, SqG+WM(L/R)+Pushup/Dip+DgnLnge(L/R), C+P-R 10, SqG
5) 32kg: Sw2h 10, SqG+WM(L/R)+Pushup/Dip+DgnLnge(L/R)+TGU(L/R), SwL 10, SqG+WM(L/R)+Pushup/Dip+DgnLnge(L/R)+TGU(L/R), SwR 10, SqG+WM(L/R)+Pushup/Dip+DgnLnge(L/R)+TGU(L/R), SwA 10, SqG+WM(L/R)+Pushup/Dip+DgnLnge(L/R)+TGU(L/R), CL 10, SqG+WM(L/R)+Pushup/Dip+DgnLnge(L/R)+TGU(L/R), CR 10, SqG+WM(L/R)+Pushup/Dip+DgnLnge(L/R)+TGU(L/R), PpL 10, SqG+WM(L/R)+Pushup/Dip+DgnLnge(L/R)+TGU(L/R), PpR 10, SqG+WM(L/R)+Pushup/Dip+DgnLnge(L/R)+TGU(L/R), SnL 10, SqG+WM(L/R)+Pushup/Dip+DgnLnge(L/R)+TGU(L/R), SnR 10, SqG+WM(L/R)+Pushup/Dip+DgnLnge(L/R)+TGU(L/R), C+P-L 10, SqG+WM(L/R)+Pushup/Dip+DgnLnge(L/R)+TGU(L/R), C+P-R 10, SqG

HRMax= 159  kcal= 1194

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