20101206 – 18h45 – ViciousPyramid
JM + WarmUp (160 club) Sw SqBw C SqBw Pp SqBw Sn SqBw1-7-1 using 32kg MOFO!!!!! HRMax= 172 kcal= 775
20101206 – 05h30 – BASICS
JM + WarmUp (160 club) Basic12 (x10 reps of each) with 5x pushups between eachBasic12 (x10 reps of each) with 5x situps between eachBasic12 (x10 reps of each) with 5x SqG between eachBasic12 (x10 reps of each) with 4x SpetsnazRolls between each HRMax= zzz kcal= yyy
20101204 – 07h00 – Stepping & showdown
JM + WarmUp (160 club) Stepping Swings, Cleans, Presses & Snatches for the length of the field Showdown of …Presses 10/10 L/R vs. EWCleans 10/10 L/R vs. DragonLungeHold BrS 3m HRMax= zzz kcal= yyy
20101203 – 05h30 – Legs
JM + WarmUp (160 club) Deep Box Squats (NO jumping) EDT from 1×8 up to 2×48 – 8 repsEW – 8 repsPistol – 4+4 reps L/R HRMax= zzz kcal= yyy
20101201 – 18h45 – indoors
JM + WarmUp (160 club) Same as the morning, but we can’t run in the dark, so replace 1/2 run with SqBw x10 and full run with SqBw x20 HRMax= zzz kcal= yyy