20100406 – 05h30
JM & WarmUp (160club)
SnL 5, SnR 5, SwL 5, SwR 5, SqBw 5.
Start doing Sn(light), Sw(heavy). 3LH, then 3 HL (3 sets on each weight combo before switching the order of weights)
16 20 3LH 3HL
20 24 3LH 3HL
24 28 3LH 3HL
28 32 3LH 1HL
SqG – 12 reps in 1m on each of 20, 24, 28, 32kg (ie. 1 rep every 5s)
GetUpSitups 10L 10R on each of 24, 28, 32kg
Sw2h (32kg) – 7 sets of 20 reps
HRMax= xxx, kcal= yyy