20100209 – 18h45 – compulsory mismatch
JM & WarmUp (100club)
Start with 2 KB’s (24kg & 32kg)
Each minute, for 10 mins in a row…do
24kg: SnL 5, SnR 5 (wait out the balance of the minute)
32kg: SnL 5, SnR 5 (wait out the balance of the minute)
This takes 2 mins, so 5 sets of these
Now increase either one of the weights (you arent allowed to have 2 of the same)
28kg: PpL 6, PpR 6 (wait out the balance of the minute)
32kg: PpL 5, PpR 5 (wait out the balance of the minute)
This takes 2 mins, so 5 sets of these
Now increase either one of the weights (you arent allowed to have 2 of the same)
28kg: CL 7, CR 7 (wait out the balance of the minute)
36kg: CL 6, CR 6 (wait out the balance of the minute)
This takes 2 mins, so 5 sets of these
Now increase the HEAVY weight (not negotiable)
40kg: SwL 1 minute, SwR 1 minute
Now increase the weight (not negotiable)
48kg: Sw2h 1 minute & make sure you beat your score from the previous set
HRmax=xxx, yyy kcal