20100525 – 05h30
JM + WarmUp (160 club) Short Heavy(40kg) sets Sw2h, DL sumo, Bp5,6,7,8,9,10 Sw2h, SqBw5,6,7,8,9,10 GuS, Sw2h5,6,7,8,9,10 Sw2h, DL sumo, GuS(L/R)10,9,8,7,6,5,4,3,2,1 BrS 2m HRMax= zzz kcal= yyy
20100524 – 18h45
JM + WarmUp (160 club) 20:10 Tabata9mins work, 2mins rest.5 rounds Sw, C, Sn, Pp, C+P HRMax= zzz kcal= yyy
20100524 – 05h30
JM + WarmUp (160 club) 20:10 TabataSw2h 10mC(L/R) 10mC+P(L/R) 12mPp(L/R) 10mSn(L/R) 8m HRMax= zzz kcal= yyy
20100522 – 07h00
JM + WarmUp5 VO2max with/without Bw exercise between 20kg:SwSw + SqBw 24kg:CC + SqBwPpPp + SqBwSnSn + SqBw 32kg:Sw2hSw2h + SqBwSw, C, P, Sn (L/R)Sw, C, P, Sn (L/R) + Bp GuSGuS + situps BrS 6m HRMax= zzz kcal= yyy
20100521 – 05h30 – 5’s & 10’s
JM + WarmUp (160 club) Sw SqBwSn PullupsPp PushupsC Heavy SideRolls (64kg) HRMax= zzz kcal= yyy