20100511 – 18h45
JM + WarmUp (160 club) 10 20 30Hi Med LoBasic 10 10 12 15Lo Med Hi Sn:16/20/24kgPp:16/20/24kgC:16/20/24kgSwL/R:12/16/20kgSwA:20/24/28kg Sw2h:24/28/32kg (but here we do the 10-20-30) BrS 2m HRMax= zzz kcal= yyy
20100511 – 05h30
JM + WarmUp (160 club) Basic 10 sequence using 3 different weights10 20 30Hi Med Lo 10 15 30Lo Med Hi HRMax= zzz kcal= yyy
20100510 – 18h45 – VO2maxxxxx
JM + WarmUp (160 club) Similar to the VO2maxxxxx-Bp. We change the “rest” exercise for different setsSn + Bp 2x4m roundsSw + SqBw 2x4m roundsPp + C 2x4m rounds HRMax= zzz kcal= yyy
20100510 – 05h30
JM + WarmUp (160 club) Small group, so we work on some technique refinement using the mirrors for a changeWe threw in some clubbell work just for fun too. HRMax= zzz kcal= yyy
20100507 – 05h30 – VO2maxxxxx Bp
JM + WarmUp (160 club) We’ll do a variation of the VO2max workout. Instead of resting during the 15s on/15s off sequence, we’ll replace the rest with 15s of Burpees(Bp)4min rounds using the specified number of reps of Sn:Bp 12kg x4 rounds 7:416kg x4 rounds 6:416kg x2 rounds 7:4 (ie. add 1x Sn each time)20kg x3 rounds 6:320kg x1 rounds 7:4 (ie. add 1x Sn & 1x Bp each time)24kg x1 rounds 6:324kg x1 rounds 7:4 (ie. add 1x Sn & 1x Bp each time) HRMax= zzz kcal= yyy