20100828 – 07h00

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JM + WarmUp (160 club) Swings(50s) + Bridge(40s)Sw2h SwL SwR SwA SwL SwR Sw2h Cleans + SqBw L/R x3 each + Sw2h x1Snatches + RackedHold L/R x3 each + Sw2h x1Swings(Heavy) GuS 52:8 x4(L/R)RollOvers 48:12 x4(L/R) Sw2h(VeryHeavy)+DL – 1,1;2,2;3,3;4,4;5,5 BrS 4m20 HRMax= zzz  kcal= yyy

20100826 – 18h45 – Incremental II

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JM + WarmUp (160 club) Basic12 for X seconds. incease in 2s increments16…18…20……      …..30 So you do Sw2h for X econds…then SwL…then SwR…etc for all of the basic12 exercises. Short rest…then repeat for time+2s HRMax= zzz  kcal= yyy

20100826 – 05h30 – Incremental

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JM + WarmUp (160 club) Basic12 for X seconds. increase in 1s increments15…16…17……      …..24 So you do Sw2h for X econds…then SwL…then SwR…etc for all of the basic12 exercises. Short rest…then repeat for time+1s HRMax= zzz  kcal= yyy