20091226 – 07h00 – BoxingDay
JM & Warmup (100club x2)
Fastest 100 snatches 16kg. Fastest 100 Pp 16kg. CL 25, CR 25
We did something in the middle here, but I can’t remember what it was.
A long set… TGU L/R within 1min, KB for 1min using the basic 10 (Sw2h,SwL,SwR,SwA,CL,CR,PpL,PpR,SnL,SnR)
Spetsnaz rolls/KB crunches 24kg – work 2mins, rest 1min – 4 sets
Getup Situps 32kg – 1min L lockout, 1min R lockout, 1min L racked, 1min R racked – rest 30s. 4 sets=10mins.
Age/2 for guys, age/3 for girls: pullups
Sw2h 36kg. 10 reps…wait for balance of 30s to finish (approx 20s work, 10s rest) – 4mins
Sw2h 40kg. 11 reps…wait for balance of 45s to finish (approx 25s work, 20s rest) – 3mins
HRM profile: HRmax=169, 1145kcal
