20100721 – 05h30

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JM + WarmUp (160 club) 4m at each station. rest 20s after each station: 8 stations GuS alternating (as fast as possible) 4m on each of these weights (=4 stations)GuS alternating – 12 16 20 24 (guys)GuS alternating – 08 10 12 16 (gals) Staggered Deep Squat – change directions/legs every 10 reps on 2 different height benches (=2 stations)bench heights Lo+Med use the 20kg (12kg for ladies)bench heights Lo+Hi use the 16kg (10kg for ladies) Pp changing hands every 10 reps…repeat for 4m Pullups/Skipping (skip till u can’t, then pullups till u can’t…repeat for 4m) to finish… Sw2h

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20100720 – 18h45

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JM + WarmUp (160 club) 4m at each station. rest 20s after each station: 7 stations GuS alternating (as fast as possible) 4m on each of these weights (=4 stations)GuS alternating – 12 16 20 24 (guys)GuS alternating – 08 10 12 16 (gals) Staggered Deep Squat (2 different height benches) (=2 stations)bench heights Lo+Med use the 20kg (12kg for ladies)bench heights Lo+Hi use the 16kg (10kg for ladies) centre station: any KB move changing hands every 10 reps (=1 station) HRMax= zzz  kcal= yyy

20100720 – 05h30

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JM + WarmUp (160 club) Mountain Run sessionBasic12: [45s KB + 20s MR] L/R20s rest between each of the 12 GuS 5/5 L/R [Sw2h 40s MR 20s] x5[MR 20s BrS 30s] x4 HRMax= zzz  kcal= yyy

20100719 – 05h30

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JM + WarmUp (160 club) Calibration day Name(KB):OAJ(12m);Sn(12m);J(10m);LC(10m)Mamiki(8):165;120Sbonga(12):238;290;107;122Trent(12):213;302;112;86Amanda: Sn(8) 253 HRMax= zzz  kcal= yyy