20100907 – 18h45 – VO2max variant
JM + WarmUp (160 club) sets of …12x Sn + 012x Sn + racked Clean12x Sn + Presses10x Sn + SqRackedHoldAtBottom8x Sn + SqRacked12x Sn + SqPress BrS 5m or Dg for 2.5m HRMax= zzz kcal= yyy
20100907 – 05h30 – VO2maxxx
JM + WarmUp (160 club) Light, Med, Heavy (L M H)L M H L M H for 3mL M H L M H for 3mM H M M H M for 3mM H M M H M for 3mM H H M H H for 3mM M H H M M H H for 4mM H H H M H H H for 4mH H H H H H H H for 4mH H H H H H H H for 4mH H H+ H+ H H H+ H+ for 4m HRMax= zzz kcal= yyy
20100906 – 18h45 – Circuit
JM + WarmUp (160 club) work 1m20, rest 20s – 4 rounds of each of the 12 exercises StepUpsSkipPushupsSitupsPressSwingSwingups/PullupsGuSEWSqBwDLsumo HRMax= zzz kcal= yyy
20100906 – 05h30 – Circuit
JM + WarmUp (160 club) work 1m20, rest 20s – 5 rounds of each of the 8 exercisesthen rest 30s and add 2 more rounds StepUpsStepUps weightedSkipPressSwingSwingups/PullupsGuSEW HRMax= zzz kcal= yyy
20100903 – 05h30 – no rests
JM + WarmUp (160 club) Skip 1m, KB-L 1m, KB-R 1m – no restspause for a few seconds after 12 rounds to explain breathing patterns, then continue for 6 more rounds HRMax= zzz kcal= yyy