20101004 – 05h30
JM + WarmUp (160 club) Kettlebox90;60;90;60 with 40s rest between rounds12 rounds HRMax= zzz kcal= yyy
20101002 – 07h00 – psycho core pyramid
JM + WarmUp (160 club) Spetsnaz Roll, GuS/TGU(L/R),Mr,KB woodchop(L/R),Bp,EW,SqG,Pushups/PullUps/SwingUps,1L-DL(L/R),KB-crunch,SqJGals 8-12kg, Guys 12-20kg The plan WAS 1-10-1, but nobody managed the descent. 1-10 was enough to kill the time HRMax= zzz kcal= yyy
20101001 – 05h30 – Below the shoulder
JM + WarmUp (160 club) Swings and Cleans. 56m without a rest.12,16,20kg HRMax= zzz kcal= yyy
20100930 – 05h30 – core pyramid 20kg
JM + WarmUp (160 club) KB crunch, SqG, Spetsnaz Roll, Russian Twists, BrW, Mrpyramid 1-10-1 20kg HRMax= zzz kcal= yyy
20100929 – 18h45 – core pyramid 16kg
JM + WarmUp (160 club) KB crunch, SqG, Spetsnaz Roll, Russian Twists, BrW, Mrpyramid 1-10-1 16kg HRMax= zzz kcal= yyy