20100531 – 05h30 – 1-10-1
JM + WarmUp (160 club) Sw, C, Pp, Sn, Pullup, Bp1 of each on L, then 1 of each on R2 of each on L, then 2 of each on R… up to 10 then back down to 1 again HRMax= zzz kcal= yyy
20100529 – 07h00
JM + WarmUp (160 club) 16kg—–SqBw(30s) SqG(30s) Sw2h(60s)SqBw(30s) SqG(30s) Sw2h(90s)SqBw(30s) SqG(30s) Sw2h(120s)rest 30sBrS 2m—–LungeL(30s) SqG(30s) SwL(60s)LungeL(30s) SqG(30s) SwL(90s)LungeL(30s) SqG(30s) SwL(120s)rest 30sBrS 2m—–LungeR(30s) SqG(30s) SwR(60s)LungeR(30s) SqG(30s) SwR(90s)LungeR(30s) SqG(30s) SwR(120s)rest 30sBrS 2m—–SqJ(30s) SqG(30s) SwA(2m)SqJ(30s) SqG(30s) SwA(3m)SqJ(30s) SqG(30s) SwA(4m)rest 30sBrS 2m——————– 20kg—–SnL:25,20,15,10,30 (short rests beween each)SnR:25,20,15,10,30 (short rests beween each)——————– 24kg—–Pp/OAJ-L:50Pp/OAJ-R:50—–Timed set: 16m: Cleans 8m each hand——————– HRMax= zzz kcal= yyy
20100528 – 05h30
JM + WarmUp (160 club) use: basic1015s: 12/1630s: 16/2060s: 20/24 Sw/(C,Pp,Sn) HRMax= zzz kcal= yyy
20100527 – 05h30 – NO repeats
JM + WarmUp (160 club) Do whatever you want to do for 1m at a time. You aren’t allowed to repeat anything.If you run outta ideas, you have to go up a weight and start again. HRMax= zzz kcal= yyy
20100526 – 05h30
JM + WarmUp (160 club) Heavy:Pp&Sn,Sw&C + pullups + EW 5’s x5 20,28 + 5 + 54’s x4 24,32 + 10 + 63’s x1 28,36 + 12 + 8 The last set we focus on a proper lockout at the peak & trough (lockout/rack)This also applies to the pullups and EW’s! (hesitate at the top and at the bottom) HRMax= zzz kcal= yyy