20100517 – 05h30

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JM + WarmUp (160 club) TGU(L/R) 1/1  Sw(L/R) 10/10TGU(L/R) 1/1  C(L/R) 10/10TGU(L/R) 1/1  Pp(L/R) 10/10TGU(L/R) 1/1  Sn(L/R) 10/1012,16,20,24,28,32kg The last set with the 36kg we do only the Sw & C HRMax= zzz  kcal= yyy

20100515 – 07h00

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JM + WarmUp (160 club) Ball + EW + KB combos. Sometimes we switch sides (L/R) and sometimes we change weights (Lo/Hi). KB-L, Ball, KB-R, EWKB-Lo, Ball, KB-Hi, EW 2 nice longs sets. Everything is done in 1m blocks. SnL SnR DgPpL PpR EWC+P-L C=P-R DgCL CR EWSwL SwR DgSwA Sw2h EW 1st set using 20kg, 2nd set with 16kg OAJ/Pp: 24kg:10,9,8 28kg:7,6,5 32kg:4,3 36kg:2 40kg:1 Sw2h 40kg x50reps BrS 2mHRMax= zzz  kcal= yyy

20100514 – 05h30

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JM + WarmUp (160 club) Dg=TheDoug (ie. Bridge with feet on a ball)DgW=TheDoug(Walking) (ie. WalkingBridge with feet on a ball) – Just the right kinda movement to teach you the hip-kick for JerksDgJ=TheDoug(Jumping) (ie. JumpingBridge with feet on a ball) – Just the right kinda movement to teach you the hip-kick for DoubleJerks TheDoug(Dg) + KB1 + EW + KB216: KB1=SnL KB2=SnR20: KB1=SnL KB2=SnR Now play with weight/sequenceDg 16kg EW 20kgDgL PpL(16kg) DgL PpL(20kg)DgR PpR(16kg) DgR PpR(20kg) EW PpL(16kg) EW PpL(20kg)EW PpR(16kg) EW PpR(20kg) DgW C&J(20kg) DgW C&J(20kg) DgJ J(24kg) DgJ J(24kg) HRMax= zzz  kcal= yyy

20100512 – 05h30

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JM + WarmUp (160 club) Snatches in short but ever decreasing bursts with short breaks between setsStart with 25 L/R…24 L/R… down to 15 L/RFinal set is 30 L/R A few Bruce Lee situps (Dragon Flags) to finish HRMax= zzz  kcal= yyy