20100102 – 07h00 – Welcome to 2010

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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 Cry (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)

HR-20100102-07h00-S

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