20091221 – 06h00 – Escalated Timed Sets
JM & Warmup (100club & 200club)
Grab 3 sizes of KB – 12kg, 16kg, 20kg. Each exercise is a 3x1min set, 1min on each weight. 1min rest between sets. Sw2h, SwAlt, CL, CR, PpL, PpR, SnL, SnR, SwL, SwR, SqG
3min BridgeSet. BrJump, BrWalk, BrS – 1min each
25 pullups
24kg SqBw Set: Sw2h x10, SqBwx10, SwL x10, SqBwx10, SwR x10, SqBwx10, SwAlt x10, SqBwx10, CL x10, SqBwx10, CR x10, SqBwx10, PpL x10, SqBwx10, PpR x10, SqBwx10, SnL x10, SqBwx10, SnR x10, SqBwx10
24kg PullUp Set: Sw2h x10, Pullups x5, SwL x10, Pullups x5, SwR x10, Pullups x5, SwAlt x10, Pullups x5, CL x10, Pullups x5, CR x10, Pullups x5, PpL x10, Pullups x5, PpR x10, Pullups x5, SnL x10, Pullups x5, SnR x10, Pullups x5
32kg Mixed Set: SnL x6, SqBw x5, Pullups x4, SnR x6, SqBw x5, Pullups x4, PpL x6, SqBw x5, Pullups x4, PpR x6, SqBw x5, Pullups x4, CL x6, SqBw x5, Pullups x4, CR x6, SqBw x5, Pullups x4, SwAlt x6, SqBw x5, Pullups x4, SwL x6, SqBw x5, Pullups x4, SwR x6, SqBw x5, Pullups x4, Sw2h x6, SqBw x5, Pullups x5
BrS 3mins
Stretch 8mins
The Heart Rate profile: HRmax=177, 1339kcal
