20100624 – 05h30
JM + WarmUp (160 club) Basic10 with DLsumo(48kg) 20/24/28/32/48Sn Pp C Sw SwA Sw2h 5 sets SqG(24) + DLsumo(48)BrS + DLsumo {[BrS BrL BrR BrW] 30s each x2} & repeat x2 HRMax= zzz kcal= yyy
20100623 – 05h30
JM + WarmUp (160 club) 3 sets using 16kg: 10x SwA, BrW, EW4 sets using 20kg: 10x SwA, BrW, EW, GuS-L, GuS-R5 sets using 24kg: 10x SwA, BrW, EW, GuS-L, GuS-R, SqG6 sets using 28kg: 10x SwA, BrW, EW, GuS-L, GuS-R, SqG, Slingshots HRMax= zzz kcal= yyy
20100621 – 18h45
JM + WarmUp (160 club) Light(16kg)/Heavy(24kg) 60s/30sSwCPpDgnLunge(L/R) + Br(L/R)SnC+PSqBw + BrW HRMax= zzz kcal= yyy
20100621 – 05h30
JM + WarmUp (100 club x2) Light(16kg)/Heavy(24kg) 60s/30s2 sets on each hand, 1m rest between setsSw, C, Pp, Sn Increase Light to 20kg and repeat HRMax= zzz kcal= yyy
20100619 – 07h00
JM + WarmUp (160 club) Tabata’sSw2hC(L/R) – 8mPp(L/R) – 8mPushups + SqBwPpL + BrLPpR + BrRSwA + EW HRMax= zzz kcal= yyy