20101111 – 05h30 – Circle of Friends
JM + 160club Asymetrical DL’s – sets of 16 (8mins). 25s work, 5s restSw2h, DL(outside), DLsumo, DL-1L(1KB), DL-1L(2KB) HRMax=xxx, kcal=zzz
20101110 – 05h30 – LMS
JM + 160club Last Man Standing – change every 1mSw, C, Pp, Sn, C+Pp L/R16kg – 24m20kg – 12m24kg – 12m28kg – 3m (SwA, CL, CR) 40kg: Sw2h showdown/pyramid – 1-1064kg: Sw2h showdown/pyramid – 5 HRMax=xxx, kcal=zzz
20101109 – 05h30 – LockoutWalks
JM + WarmUp (160 club) 20kg:Basic12 with an OH lockout & walk 40m3 lapsTyre pull and return run while the rest of the team do KB moves100 EW’s or 100 Sn’s + 5 laps or Sq’s for the duration HRMax= zzz kcal= yyy
20101108 – 05h30 – Tabata Laps
JM + WarmUp (160 club) 20kg: Tabata C+P 20:10 for 8mins + 1 lap20kg: Tabata Sn 20:10 for 8mins + 2 laps24kg: Tabata C 20:10 for 8mins + 3 laps20kg: Tabata OH lockoutHold 20:10 for 8mins + 4 laps2x24kg: Tabata RackedHold 20:10 for 8mins + 5 laps HRMax= zzz kcal= yyy
20101105 – 05h30 – Urbanathlon prep training
JM + WarmUp (160 club) ZigZag weight carrying run, mock-tyre drag-run etc HRMax= zzz kcal= yyy