20100803 – 05h30
JM + WarmUp (160 club) 50:30:10KB:Dougs:rest Sn 20kgPp 24kg 60:30:10KB:Dougs:rest C 28kg HRMax= zzz kcal= yyy
20100802 – 18h45
JM + WarmUp (160 club) 21-15-9SqBwSqGRandomBridge variations BrS 90s HRMax= zzz kcal= yyy
20100802 – 05h30 – The 1 rep workout
JM + WarmUp (160 club) The 1 rep workout 1) 1m40 : 1xKB 1xStepUp then rest 20s and do next KB moveBasic 12 using 20kg 2) 2m : 1xKB 1xBoxJump2L then rest 15s and do next KB moveBasic 12 using 24kg SwA 2mEW 2mBrW 2m HRMax= zzz kcal= yyy
20100731 – 07h00
JM + WarmUp (160 club) Technical Intro for newbies 3m workouts6m workouts using Bw (SqBw, SqJ, JaL) HRMax= zzz kcal= yyy
20100730 – 05h30
JM + WarmUp (160 club) 21s KB, 15s Bw, 9s Rest (12 rounds)1) SqBw (20kg for the KB work)2) EW (20kg for the KB work)3) Pushups (24kg for the KB work)4) MR (24kg for the KB work)5) Sn (24kg for the KB work) HRMax= zzz kcal= yyy