[Saturday 28 November 2009] YEAH BABY!!! 231 (I gotta get the timing of that last rep a bit better ‘cos I keep getting it as the buzzer goes 
– then again…maybe working a bit faster throughout will be a better plan).
I found out that the rep gets counted at the top, so all is good.
JM & WarmUp (200club) OK, it’s time for that killer timed set. It’s not a strict split on the time and hand changes are allowed, but we’re doing a looooong set of relatively heavy presses. 30mins 24kg, change hands every 1 minute. I managed 327 reps. To put this inperspective, that’s 7848kg in 30 mins(0.261t/min). Competitive GS champions manage 13696kg in just 10 mins (1.396t/min), which is >5x the loading! Boy do we have a long way to go! Follow that with GetUp Situps in 4x1min bursts with a rest minute. RackedL, RackedR, OverheadL, OverheadR, rest. 4 rounds. Bridge
JM & WarmUp (160club) WarmUp10 (16kg) 20kg: 2m, 1m, 1mTGU, SwL, SwRTGU, CL, CRTGU, PpL, PpRTGU, SnL, SnR 20kg: 1m, 1m, 1m, 1mTGU-L, SqBw, TGU-R, SqBw3 sets 24kg: Most people are doing 3xTGU in 1min, so we bump it up to 4 reps which must be completed within 2mins (leaves ~45s rest)3 sets of 4 on each side (12mins total)28kg: repeat32kg: 6 reps per side EvilWheel 4mins to finish HRmax=xxx, yyy kcal
JM & WarmUp (200club) The “300” – 24kgSw2h 50, SqBw 10Sw2h 40, SqBw 20Sw2h 30, SqBw 30Sw2h 20, SqBw 40Sw2h 10, SqBw 50 The “300” – 32kg – go the other direction this timeSw2h 10, SqBw 50Sw2h 20, SqBw 40Sw2h 30, SqBw 30Sw2h 40, SqBw 20Sw2h 50, SqBw 10 Timed set – 20kgSnL(3m)/SnR(3m)PpL(2m)/PpR(2m)CL(1m)/CR(1m) SwL(32kg),SwL(24kg),SwL(20kg),SqBw10, 20, 30, 40repeat R Pullups 50 (girls 25)ORFloorToCeilingJumps 100 (girls 50) BrS 30srest 15sBrS 45srest 15sBrS 60srest 15sBrS 2mrest 15sBrS 4m HRmax=xxx, yyy kcal
JM & WarmUp (200club)We’re all a bit briken, so we’ll have a nice gentle session using Bearwalks, Pullups, Deep BoxSquats & Weighted SitUps