20101021 – 18h45 – walking frogs
JM + WarmUp (160 club) KB leapfrog: fwd, bkwd, side-L, side-RWalks (1xKB): farmer, racked, OHWalks (2xKB): farmer, racked, OHWalking SeeSaw press HRMax= zzz kcal= yyy
20101021 – 05h30 – walks & sprints
JM + WarmUp (160 club) BearWalk & LizardWalks. Then we head outdoors and use the basic10 with some shuttle runsStepping Sw2h – fwd, bwd, side-L, side-RShuttleSprints Glute stretches and then some KB leapfrogs HRMax= zzz kcal= yyy
20101020 – 18h45 – Teams of 3
JM + WarmUp (160 club) 1) BearWalk, GuS(racked), C+POne team member does each of these exercises for as long as it takes the “walkers” to finish. Then switch places & repeat.2) LizardWalk, GuS(OH), SwA Add in a set of DuckWalk, BunnyHops (for the length of the room & back – in our case 40m)Bootstraps (100) HRMax= zzz kcal= yyy
20101020 – 05h30 – TGU+DL
JM + WarmUp (160 club) TGU(L/R) 1/1 + 1x HeavyTrapBarDL…repeat – increase weights as you go HRMax= zzz kcal= yyy
20101019 – 05h30 – HiLo
JM + WarmUp (160 club) 4x….. Pp(L/R) Hi 3/3, SqBw 5, Pp(L/R) Lo 10/10, DL-trapBar 4, EW 54x….. C(L/R) Hi 3/3, SqG Med 10, C(L/R) Med 10/10, PushupsWithFeetOnTheBall 10, EW 1010x…. Sn(L/R) Med 10/10, Sw(L/R) Hi 10/10, SqBw 10 HRMax= zzz kcal= yyy