20101018 – 05h30 – EDT swings
JM + WarmUp (160 club) EDT swings(10) + EW(4) – 8,10,12,16,20,24,28Sw2h, SwL, SwR, SwA, SwDBL HRMax= zzz kcal= yyy
20101016 – 07h00 – Abs Tabata
JM + WarmUp (160 club) 10 sets of 20:10 tabata’s on abs & bodyweight & KB combos. Each “round” is 4 sets, so they take 4x5m=20m per round, then a short rest (40s) before the next round. 1) KB crunch, Pp, Situp(Throw-in), Sn2) Spetsnaz Roll, Sw, Russian Twists, C3) Br(L/R), C+P, GuS, SqG HRMax= zzz kcal= yyy
20101014 – 05h30 – EDT Box drills
JM + WarmUp (160 club) We combine the deep box squat jumps with the hamstring snatch pull drillSo, a jumping deep squat followed by a hamstring snatch pull on each hand.10 reps on each weight8,10,12,16,20,24,28,32,36,48,32,24,16,12,8 HRMax= zzz kcal= yyy
20101013 – 05h30 – Basic10 EDT
JM + WarmUp (160 club) Basic10 work 1m, rest 15s – 10 sets=1round. 30s rest between rounds16kg, 20kg, 24kg,24kg,20kg (ie. 5 tabata’s) HRMax= zzz kcal= yyy
20101012 – 18h45 – EDT tabata’s v2
JM + WarmUp (160 club) 6min rounds using 20:10 Tabata12kg WarmUp16kg Sn (L/R)16kg Pp (L/R)20kg C+Pp (L/R)24kg C (L/R)28kg Sw (L/R)SqBwBrW/BrS (Work/Active Rest) HRMax= zzz kcal= yyy