20101216 – 07h00 – Birthday Boy the second

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JM + WarmUp (160 club) No – I didn’t age twice in one year. It’s Kabelo Mabalane‘s birthday 15/12/1976 – 34yrs old… 15 12 19 76 34 Basic12 – VO2max and cycle through each of them, using 15s work, 15s rest – 76 cycles (38m) BrW/BrS/rest – 76s/34s/34s – 6 sets (the 6 is arbitrary) SqBw/SqG/rest – 76s/19s/30s – 4 sets (30+4=34) HRMax= zzz  kcal= yyy

20101215 – 05h30 – 6×6 intervals & walks

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JM + WarmUp (160 club) 3KB’s, Lo,Mid,Hi [16,20,24kg]24:12 x6SqG(Lo), SnL(Mid), SnR(Mid), SqG(Lo), PpL(Hi), PpR(Hi)6 rounds grab 2xHi KB’sFarmerWalk 40mBearWalk 40mLizardWalk 40mLizardWalk(with pushups) 40mSpiderMan crawl 40m forwardsSpiderMan crawl 40m Backwards HRMax= zzz  kcal= yyy

20101213 – 05h30 – Swingers EDT & circle

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JM + WarmUp (160 club) Grab one of each size KB from 8-64kg. 10x Sw2h on each going up in weight till the max.Repeat but leave out the lighter ones (<20kg) Some technique assistance Take ALL the kettlebells and put them out in a circle. Do 8x swings on each one. 1 handed if you can, 2 handed if needed. HRMax= 158  kcal= 656