20101122 – 05h30 – 40:40
JM + WarmUp (160 club) 40:40 KB:Bw20kg:Basic12 + EW or SqBw24kg:Basic12 + EW or SqG(Lo) [a,b,a,b…]28kg:Basic12 + EW or SqG(Hi) [a,a,a,a,a,a,b,b,b,b,b,b]3 laps HRMax= zzz kcal= yyy
20101120 – 07h00
JM + WarmUp (160 club) Random KB & Bw exercises for 1m, then 10s rest/setup. 12 cycles per round. 6 rounds with 1m rest between rounds HRMax= zzz kcal= yyy
20101119 – 05h30
JM + WarmUp (160 club) Basic12 10/10 L/R + TGU 1/1 L/R + DL x5increase weight… do 8/8 + 2/2 + 4increase weight… do 5/5 + 3/3 + 3 HRMax= zzz kcal= yyy
20101118 – 05h30 – Sprawling
JM + WarmUp (160 club) Tabata style workout 40:20:101)KB 40s, sprawl 20s, rest 10s – 12 sets using basic12 as template2)replace the sprawls with the tacfit crab3)replace the sprawls with a “tableTop bridge” – hold one leg up to increase the tension HRMax= zzz kcal= yyy
20101117 – 05h30 – Less than 20
JM + WarmUp (160 club) SnL PpL CL SwA CR PpR SnR total10 12 15 20 15 12 10 [94]15 10 12 20 12 10 15 [94]12 15 10 20 10 15 12 [94]15 12 20 20 20 12 15 [114]12 15 20 20 20 15 12 [114]15 20 20 20 20 20 15 [130]20 20 20 20 20 20 20 [140]99 104 117 140 117 104 99 [780] At 12kg that’s 9.36tAt 16kg that’s 12.48tAt 20kg that’s 15.6t HRMax= zzz kcal= yyy