20100819 – 05h30
JM + WarmUp (160 club) Jumping Box squats ala Steve Cotter 8-32kg 10 reps eachBrS 3m15 HRMax= zzz kcal= yyy
20100818 – 05h30
JM + WarmUp (160 club) 1 handed KB move x25 + strength movement (pullup, DL, press, weighted steups) HRMax= zzz kcal= yyy
20100821 – 09h30 – Master Class with Steve Cotter
Joint Mobility: 15 minSwing: 20kg x 6 minClean&Press: 20 kg x 10 min @ 11 rpmSnatch: 20kg x 6 min @ 21 rpmCombo: Swing/Clean/Press/Snatch/OH Squat: 20kg x 6 minStretch: 10 min
20100816 – 05h30
JM + WarmUp (160 club) Kettlebox 4×2.5m intervals with 20s setup time -> 6 rounds skip;KB;bagwork;Br HRMax= zzz kcal= yyy
20100814 – 07h00 – 20:10 GS version
JM + WarmUp (160 club) 20:10 GS version 20s work… 10s active rest (so you don’t put down in most moves) C(L/R) 5m:rest20s:5mPp(L/R) 4m:rest20s:4mSn(L/R) 3m:rest20s:3mSw(L/R) 6m:rest20s:6m (have to rest properly here – can’t hold KB)SwA 7.5m:rest20s:7.5m (have to rest properly here – can’t hold KB)Sw2h 8m (have to rest properly here – can’t hold KB)EW 4mBrW:Br(S/L/R) 4m HRMax= zzz kcal= yyy