20091230 – 18h00 – The Rammstein again
Today is the 1yr anniversary of the creation of “The Rammstein”, so we just have to do it again
JM & Warmup (200club)
4 station groups: (marked A-E so you can see the effect on heart rate on the HRM profile)
A)Sw,C,Pp,Sn
B)bagwork x4 time segments
C)Side-to-side step bounce, tapouts, BrS, Alternating situps
D)SqOH,Pistol,BoxStepUps 2x12kg, Pullups
E)Skip/ropejump
Part 1: 30s on each (=2mins)…rest 30s between station groups… skip for 2mins after doing all 4…rest 30s
Part 2: 45s on each (=3mins)…rest 45s between station groups… skip for 3mins after doing all 4…rest 45s
Part 3: 60s on each (=4mins)…rest 60s between station groups… skip for 4mins after doing all 4…rest 60s
To finish, we add a 10min set of TGU’s. Do 1 rep, then swap hands. Repeat for 5mins, then go up a weight and continue. 10 pullups to end it all
HRM profile: HRmax=176, 1319 kcal
