20100729 – 18h45
JM + WarmUp (160 club) 21s KB, 15s Bw, 9s Rest1) SqBw2) EW3) Pushups4) SqJ HRMax= zzz kcal= yyy
20100729 – 05h30
JM + WarmUp (160 club) TGU(L/R) + PullUp + DL … repeat HRMax= zzz kcal= yyy
20100728 – 18h45
JM + WarmUp (160 club) KB 1m, Bw 30s x10 (=15m) 1…5PpL, TGU-L, PpR, TGU-R, PullUp1,1,1,1,1…2,2,2,2,2…3,3,3,3,3…4,4,4,4,4…5,5,5,5,5 DL + DeepSq + StepUps1) DL 110kg, DeepSq 24kg Hi bench, 2x10kg Lo bench2) DL 140kg, DeepSq 32kg Lo bench, Hi bench HRMax= zzz kcal= yyy
20100728 – 05h30
JM + WarmUp (160 club) KB 1m, Bw 30s x10 Abs/Core 5x1m with 5s setup time then Legs 5x1mie. abs,legs,abs,legs etc repeat with 4 sets of 90s DL + DeepSq + StepUps1) DL 110kg, DeepSq 24kg Hi bench, 2x10kg Lo bench2) DL 140kg, DeepSq 32kg Lo bench, Hi bench TGU-L, TGU-R, BrW, EW, BrRev HRMax= zzz kcal= yyy
20100727 – 05h30
JM + WarmUp (160 club) Tabata Snatches20:10 20sets 20kg17:13 16sets 24kg14:16 12sets 28kg12:18 10sets 32kg C(L/R) + EW10 9 8 7 6 5 using 36kg Sw2h + EW6 7 8 9 10 using 40kg Sw2h + EW20 using 56kg HRMax= zzz kcal= yyy