20111201 – 05h30 – Ab/Core smasher (NO snatches week day 4)

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JM + WarmUp (160 club)

1) 32kg:Get Up Situp Racked – Alternating 10
2) 64kg:KB shrimping (for want of a better name) 10+10
3) 00kg:Dip Position knees to shoulders swingups (knees to left shoulder then drop, and to right shoulder is one count) 10
4) 16kg:KB WoodChop 10
5) 24kg:Get Up Situp Racked – Alternating 10
6) 24kg:Swings (Alternating) 50

Then add 10 reps to each of 1-6 after each round

We managed 10,20 and 30

HRMax= 161  kcal= 897