20100917 – 05h30
JM + WarmUp (160 club) [Tabata 40:10 x10] x6 alternating between KB/BwBw is either TheDoug or SqBw The new “Ulla Bridge” – 3 sets of 30s on/30s off 1x Tabata 45:15 using Basic10BrS on the Ball – 3m HRMax= zzz kcal= yyy
20100916 – 18h45
JM + WarmUp (160 club) Basic 10 Tabata x3 rounds, increasing weight as you goJumping Deep box squats 13 sets of 10GuS rollovers 100 (L/R) as fast as possible HRMax= zzz kcal= yyy
20100916 – 05h30
JM + WarmUp (160 club) Basic 10 Tabata x10 rounds, increasing weight as you go HRMax= zzz kcal= yyy
20100915 – 05h30 – EDT Jerk Specific Drills
JM + WarmUp (160 club) EDT Rack & Hold 30s work, 5s setup time – 8,10,12,16,20,24,28,32kg. All Left, then all rightEDT Jerk Specific Squat 40s work, 5s setup time – 8,10,12,16,20,24,28,32kg. All Left, then all rightEDT Chest/Toe bumps 45s work, 5s setup time – 8,10,12,16,20,24,28,32kg. All Left, then all rightDeep Box Jumps 10 reps on each of 8,10,12,16,20,24,28,32,28,24,20,16,12,10,8 (150 reps) HRMax= zzz kcal= yyy
20100914 – 18h45 – Lesser Core pyramid
JM + WarmUp (160 club) On a 24kg, and with limited time, it’s just not likely you’ll finish 1-7-1, so drop weight to 20kg and do just 1-6-1GuS-L (racked), GuS-R (racked), GuS-L (OH), GuS-R (OH), TGU-L, TGU-R, SqGCore pyramid. 1…2…3…4…5…6…5…4…3…2…1 of each using 20kg HRMax= zzz kcal= yyy