20100308 – 18h45 – 1-10-1
JM & WarmUp (xxx club) Simple sequence. 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 SnL + SnR + SqG (110+110+110) [1+1+1, 2+2+2, etc…]CL + CR + EvilWheels + Pullups (110+110+110+110) HRMax=xxx, kcal=yyy
20100308 – 05h30 – 1-10-1
JM & WarmUp (160 club) Simple sequence. 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 PpL + PpR + SqBw (110+110+110) [1+1+1, 2+2+2, etc…]EvilWheels + Pullups (110+110)Swings + Pushups (110+110) HRMax=xxx, kcal=yyy
20100306 – 07h00 – Timing
JM & NO WarmUp BrS 3m, 12kg Sw2h x100BrS 1m, 16kg SwA x200BrS 2.5m, CL/CR 5m/5m (timed set 10 mins)BrS 3m, LC-L/LC-R 4m/4m (timed set 8 mins) Grab a 2nd KB of matched size and keep it handy for all the legworkSwL, SqBw, SwR, SqG 4x1mSwA, DLsumo(2xKB), Sw2h, DL(2xKB) 4x1mSwDBL, 1L-DL(2xKB) L/R 3x1m Pushup drills and EW’sHRMax=xxx, kcal=yyy
20100305 – 05h30 – Welcome to the EvilWheel
JM & WarmUp (xxx club) Basic10+EvilWheelsFor each of the Basic 10 (Sw2h, SwL, SwR, SwA, CL, CR, PpL, PpR, SnL, SnR)…10 reps of the KB exercise, followed by 10xEW’s (100club + 100xEW)then20 reps of the KB exercise, followed by 10xEW’s (200club + 100xEW)10xEW’s HRMax=xxx, kcal=yyy
20100304 – 20h00 – EvilWheel intro
Already warm from the evening class, so we skip this bit Basic10+EvilWheelsFor each of the Basic 10 (Sw2h, SwL, SwR, SwA, CL, CR, PpL, PpR, SnL, SnR)…10 reps of the KB exercise, followed by 10xEW’s (100club + 100xEW) TGU(24kg) L/R 1/1 + 10xEW’sTGU(24kg) L/R 1/1 + 10xEW’sTGU(24kg) L/R 1/1 + 10xEW’sTGU(28kg) L/R 1/1 + 10xEW’sTGU(32kg) L/R 1/1 + 10xEW’s10xEW’s HRMax=xxx, kcal=yyy