20101116 – 18h45 – 500+dragons
JM + WarmUp (160 club) Same as the morning, but instead of the running, DragonLunges 40m (50-60 steps)1 of the Basic12, 40 reps, plus DragonLunges 40m (50-60 steps) (12 sets)bonus: Sn(L/R) 10/10 HRMax= zzz kcal= yyy
20101116 – 05h30 – 500-5000
JM + WarmUp (160 club) 1 of the Basic12, 40 reps, plus 1 lap (12 sets)bonus: Sn(L/R) 10/10 + 3 lapsDL 130kg 5reps (70-90kg for the girls) HRMax= zzz kcal= yyy
20101115 – 05h30 – 1,3,5,20,5,3,1
JM + WarmUp (160 club) InchWorm fwd/bkwd 1/1WM(L/R) 3/3GuS(L/R) 5/5KB(1 of the basic12)SqCossack(L/R) 5/5TGU(L/R) 3/3SqOH 1/1 HRMax= zzz kcal= yyy
20101113 – 07h00 – KB-plyo
JM + 160club 1)TheDoug + EW2)Bp + MR + SqJ3)Basic12Work for 12m on each station, switching between the exercises on that station. rest 1m, move to next station38m total 1)Pushup/Dip on 2 heavy KB’s (for stability) + 2xKB heavy shrugs2)Situps + staggered pushups (hands are NOT in line – one forward, one further back)3)Sn, Pp, C+PpWork for 6m on each station, switching between the exercises on that station. rest 1m, move to next station20m total Stretch 10m HRMax=xxx, kcal=zzz
20101112 – 05h30 – Psycho Leg drills
JM + 160club KB-Leapfrog EDT + Deep Box Jump Squats EDT + Box Hamstring Snatch pulls EDTWork for 1m on each of 8 stations, stretch for 5mins4 sets HRMax=xxx, kcal=zzz