20100612 – 07h00
JM + WarmUp (160 club) C :Pp:Sn20:15:10 – 11 sets(L/R) Sw:SqBw:Pushup20: 15 :10 – 6 sets(L/R) SqG:SpetsnazRoll:Pullup15 : 10 :5 – 5 sets(L/R) HRMax= zzz kcal= yyy
20100611 – 05h30
JM + WarmUp (160 club) 20:10 + Abs(1m)Sw2h 28kgx20reps 32kgx10reps – 3 setsSwL 28kgx20reps 32kgx10reps + BrS(onTheBall)SwR 28kgx20reps 32kgx10reps + BrS(onTheBall)CL 24kgx20reps 28kgx10reps + BrW(FeetOnTheBall) – ie. hands go up/downCR 24kgx20reps 28kgx10reps + BrW(FeetOnTheBall) – ie. hands go up/downPpL 24kgx20reps 28kgx10reps + BrW(ArmsOnTheBall) – ie. feet go on/offPpR 24kgx20reps 28kgx10reps + BrW(ArmsOnTheBall) – ie. feet go on/offSnL 24kgx20reps 28kgx10reps + BrW – ie. both go on/offSnR 24kgx20reps 28kgx10reps + BrW – ie. both go on/off HRMax= zzz kcal= yyy
20100610 – 05h30
JM + WarmUp (160 club) Basic10 + Sw2h + DLsumo (repeat for each of the 10 KB exercises)1) 40s:20s:20s using 20kg:24kg:40kgBasic10 + SwA + DLsumo (repeat for each of the 10 KB exercises)2) 40s:15s:15s using 20kg:24kg:64kg HRMax= zzz kcal= yyy
20100609 – 05h30 – The 1001 evil wheel challenge
JM + WarmUp (160 club) 1001 EW’s – took me 105mins to finishOK – cross this off the challenges list and NEVER mention it again!!!!! HRMax= zzz kcal= yyy
20100608 – 05h30
JM + WarmUp (160 club) VO2maxSn 12kg 8mSn 16kg 8mPp 20kg 10mSn 20kg 10mPp 24kg 10mSn 24kg 8m (and add 3x E/W in the “rests”) HRMax= zzz kcal= yyy