20100210 – 05h30 – Sbonga’s B/D class
Sbonga turned 39 – so we’ll honour his birthday with a 39 themed session.
We start with 3 KB’s.
16,20,24kg. Use the lightest of the 3 for the highest rep set, then middle for middle, and heavy for lowest rep set.
SnL 39(16kg), 26(20kg), 13(24kg)
SnR 39(16kg), 26(20kg), 13(24kg)
PpL 39(16kg), 26(20kg), 13(24kg)
PpR 39(16kg), 26(20kg), 13(24kg)
Kick up a gear – 24,28,32kg.
CL 39(24kg), 26(28kg), 13(32kg)
CR 39(24kg), 26(28kg), 13(32kg)
Kick up again – 28,32,36kg.
SwL 39(36kg), 26(32kg), 13(28kg)
SwR 39(36kg), 26(32kg), 13(28kg)
Kick up again – 32,36,40kg.
Sw2h 39(32kg), 26(36kg), 13(40kg)
Since he’s an evil wheel fan… 39 reps of EvilWheel
and on the abs theme – 39 reps Inverted Situps
HRmax=xxx, yyy kcal