20100713 – 05h30
JM + WarmUp5 36:24:20KB:Bw:Abs 1)Basic12:Bp:E/W2)Basic12:SqG:ScissorJumps3)Basic10:BrW:DragonLungeHold4)Basic8:BrRev:KB-tapout HRMax= zzz kcal= yyy
20100712 – 18h45
JM + WarmUp (160 club) 36:24:20KB:Bw:Abs 1)Basic10:Bp:E/W2)Basic10:SqG:ScissorJumps3)Basic8:BrW:DragonLungeHold4)Basic6:BrRev:KB-tapout HRMax= zzz kcal= yyy
20100712 – 05h30
Stretching only HRMax= zzz kcal= yyy
20100710 – 07h00
JM + WarmUp5 Lo + Hi (16kg, 24kg) Basic 12: 45s Lo 20s HiBasic 12: 30s Hi 15s LoSqBw/SqG: 38s Bw 22s Hi x6SqBw/SqG: 38s Hi 22s Bw x6 Rollovers (Very Heavy)L skip R skip (3sets of 1m on each) 75s to complete the following:Strict Press L x3 + pullups x3, then BrL for the balance of the 75 secondsrepeat R, L, R 90s to complete the followingPp L/R + pulups x3 + BrW for remaining time3 sets weighted pullups and L-sit for time HRMax= zzz kcal= yyy
20100709 – 05h30
JM + WarmUp (160 club) 30s L/R ofSwCPpSnTGUWMJaLBurpees Each for 7mins switching sides every 30s Strength conditioning setOAJ 4m, rest 1m, C 4m HRMax= zzz kcal= yyy