20100415 – 05h30 – 1-10-1
JM & WarmUp(160club)
1) 1x SwL, 1x CL, 1x PpL, 1x SnL; 1x SwR, 1x CR, 1x PpR, 1x SnR
2) 2x SwL, 2x CL, 2x PpL, 2x SnL; 2x SwR, 2x CR, 2x PpR, 2x SnR
3) 3x SwL, 3x CL, 3x PpL, 3x SnL; 3x SwR, 3x CR, 3x PpR, 3x SnR
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8) 8x SwL, 8x CL, 8x PpL, 8x SnL; 8x SwR, 8x CR, 8x PpR, 8x SnR
9) 9x SwL, 9x CL, 9x PpL, 9x SnL; 9x SwR, 9x CR, 9x PpR, 9x SnR
10) 10x SwL, 10x CL, 10x PpL, 10x SnL; 10x SwR, 10x CR, 10x PpR, 10x SnR
9) 9x SwL, 9x CL, 9x PpL, 9x SnL; 9x SwR, 9x CR, 9x PpR, 9x SnR
8) 8x SwL, 8x CL, 8x PpL, 8x SnL; 8x SwR, 8x CR, 8x PpR, 8x SnR
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3) 3x SwL, 3x CL, 3x PpL, 3x SnL; 3x SwR, 3x CR, 3x PpR, 3x SnR
2) 2x SwL, 2x CL, 2x PpL, 2x SnL; 2x SwR, 2x CR, 2x PpR, 2x SnR
1) 1x SwL, 1x CL, 1x PpL, 1x SnL; 1x SwR, 1x CR, 1x PpR, 1x SnR
All in, this is 800 reps, so with the warmup, that’s a fraction shy of 1000 reps
As it happens, some of the participants were a bit slower, so the stronger guys in the group did a whole bunch of extra reps with them to pull them along. Nice comradery!
Same idea with Evil Wheels.
1 rest 15s, 2 rest 15s, 3 rest 15s, ….7..8..9..10..9..8..7….3..2..1 (100 reps)
Same again with pushups, but just 1-7-1 (49 reps) (‘cos we’re outta time)
HRMax= xxx, kcal= yyy