20100102 – 07h00 – Welcome to 2010
JM & WarmUp (250club)
Basic10 – 16kg – Sw2h,SwL,SwR,SwA,CL,CR,PpL,PpR,SnL,SnR each for 1min wearing a 10kg weighted vest
Increase weight to 20kg (but no vest this time) – I hit a 188bpm on the PpL/PpR set so I stopped 
(it won’t happen again!)
Basic10(backwards)+TGU’s:
SnR x10,TGU-L x3,TGU-R x3; SnL x10,TGU-L x3,TGU-R x3;
PpR x10,TGU-L x3,TGU-R x3; PpL x10,TGU-L x3,TGU-R x3;
CR x10,TGU-L x3,TGU-R x3; CL x10,TGU-L x3,TGU-R x3;
SwA x10,TGU-L x3,TGU-R x3; SwR x10,TGU-L x3,TGU-R x3; SwL x10,TGU-L x3,TGU-R x3; Sw2h x10,TGU-L x3,TGU-R x3;
HRM based swings. low=140bpm, high=155bpm. Do swings till you reach high, then rest till you recover to low, then go again. set 1:20kg (too easy).set 2:24kg(a bit better, but still takes too long to get up high). set 3:32kg hardstyle(much better!)
HRM profile: HRmax=188bpm. 1138kcal (would have been higher if I’d stuck out the 10min set)
