20101012 – 05h30 – EDT tabata’s
JM + WarmUp (160 club) 8min 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)32kg SwA36kg Sw2h36kg SqBw HRMax= zzz kcal= yyy
20101011 – 18h45 – Singles & Doubles
JM + WarmUp (160 club) 90s work, 20s rest + 30s between roundsSwL SwR SwDBLCL CR CDBLPpL PpR PpDBLSnL SnR SnDBLPpL PpR SqDBLCL CR SqP-DBLSnL SnR SwDBL HRMax= zzz kcal= yyy
20101011 – 05h30 – KBoxDoubles
JM & Warmup (160club) Kettlebox variant – 1m20 on Bag,Skip,KB,Bridge… but Bagwork is the same arm for the full period Skip at double time KB’s – 2xKB Bridge on the Ball 12 rounds
20101009 – 07h00 – psycho pyramid 3
JM + WarmUp (160 club) Pistols (L/R)SwingUpsTGU(L/R)Squat(Cossack)MountainJumps The plan WAS 1-10-1, but we didn’t have time. 1-10 only HRMax= zzz kcal= yyy
20101008 – 05h30 – light cardio & abs
JM + WarmUp (160 club) C(L/R), Pp(L/R), TGU(L/R)12kg 16reps16kg 14reps20kg 12reps24kg 10reps HRMax= zzz kcal= yyy