20100322 – 07h00 – Outdoors & CardioBoxBells

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JM & WarmUp (200club) Grab your kettlebell and let’s head outside.JW’s idea: KB move…15 reps L/R, 15 sideways jumps over the kettlebell, take a mid-pace run (~300m)Swings, Cleans, Presses, Snatches Now a mod on the plan. Snatches & sprints.SnL/SnR… sprint ~75m, jog back10/1015/1520/2025, then run (carrying the KB)/25 and run back Then back inside for some cardio.8min rounds. Bag 2,SqBw 1,skip 1, KB-L 1, KB-R 1, Sw2h 1, EW 15 rounds: Sw L/R, C L/R, Pp L/R, C+P L/R, Sn L/R Clubbell drills for 10 mins HRMax=xxx, yyy kcal

20100319 – 05h30 – Cardio

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JM & WarmUp (120club) Skip,KB,Abs,KB – 55 mins 20kg: Sw2h,SwL,SwR,SwA,CL,CR,PpL,PpR,SnL,SnR,SqKossack,SqG,SqPpL,SqPpR24kg: Sw2h,SwL,SwR,SwA,CL,CR,PpL,PpR,SnL,SnR GTG and drills for one arm pullups HRMax=xxx, yyy kcal

20100318 – 18h45 – Turkish Tonnage 2

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JM & WarmUp (200club)TGU’s. Go up a weight every 20 reps. Keep going till you can’t anymore (or run outta time) 8 10 12 16 20 24 28 32 36 Total KG Trent 20 20 20 20 20 20 10 3,000 Saso 20 60 20 1,600 Mark 20 40 20 20 20 4 1,992 Carl 20 20 20 32 4 1,496 Cindy 20 20 20 60 1,560 Ezele 20 20 60 4 1,144 JW 20 20 20 20 20 20 10 3,000 HRMax=xxx, yyy kcal

20100318 – 05h30 – Turkish Tonnage

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JM & WarmUp (200club)TGU’s. Go up a weight every 20 reps. Keep going till you can’t anymore (or run outta time) 8 10 12 16 20 24 28 32 Total KG Trent 20 20 20 20 20 20 2,640 Stuart 20 30 30 12 1,608 Sbonga 20 20 20 20 20 20 2,640 Mamiki 22 20 24 18 952 Peter 20 22 20 16 12 3 1,476 Thomas 16 24 20 20 20 10 2,336 HRMax=xxx, yyy kcal

20100317 – 05h30 – 25s

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JM & WarmUp (200club) 25 reps of each of these…..Sw2hSnLSnRSqBw LungeFwdL unweightedLungeFwdL weighted (same hand & foot)LungeFwdL weighted (opp. hand & foot)PpLDragonLungeL unweightedDragonLungeL weighted LungeFwdR unweightedLungeFwdR weighted (same hand & foot)LungeFwdR weighted (opp. hand & foot)PpRDragonLungeR unweightedDragonLungeR weighted KB crunchesRussian TwistsWoodchopsLWoodchopsR C & P + SqOHPushupsSitupsCLCR1L PpL1L PpREW HRMax=xxx, yyy kcal