20110611 – 07h00 – Simple 60:60 20m:1m
JM + WarmUp (80+120 club)
KB:Bw – 10 sets in a row (ie. 20m work), then rest 1m
KB: SwL, SwR, CL, CR, PpL, PpR, SnL, SnR, LC-L, LC-R
Bw: High Box StepUps, Burpees, Pullups/Swingups, EvilWheel
2 full rounds, increase weight on the 2nd round.
A short interlude where we focus on legs.
Start at the bottom of a Goblet Squat. Do 3 fast reps, then return to the bottom holding position. Wait ~8secs, then repeat – 12 sets.
Round 2 – 4reps, 10 sets
Round 3 – 5reps, 7 sets
Round 2 – 6reps, 4 sets [and of course, increase the weight :)]
Another round, but this time
KB: PpL, PpR, SnL, SnR, LC-L, LC-R (ie. overhead movements only)
Bw: Sprawl (static/isometric hold juuust off the floor for 60s)
4x75s Brs with 15s rest between each to finish off
HRMax= 172 kcal= 1454