20100109 – 07h00 – VO2010max
JM & Warmup(100club+200club)
Grab 2 size KB’s (eg 16kg, 20kg).
PpL(16kg) 60s,PpL(20kg) 60s,SqBw 30s(=2.5mins). repeat R. 3x5min sets of each = 15 mins
SnL(16kg) 60s,SnL(20kg) 60s,SqBw 30s(=2.5mins). repeat R. 3x5min sets of each = 15 mins
Add one heavier KB so you have 3 size KB’s (eg 16kg, 20kg, 24kg).
PpL(16kg) 20s, rest 10s, PpL(20kg) 20s, rest 10s, PpL(24kg) 20s, rest 10s(=90s). repeat R. 7x3min sets of each = 21 mins
Go heavier than your max size KB above (eg 32kg)
Sw2h – 20s, rest 10s. 2mins on, 30s rest – 3 sets
2010 bridge (20s walking, 10s static) – 3mins total
HRmax=170bpm, 1248kcal