20110805 – 05h30 – TGU’s & Pistols
JM + WarmUp (160 club) Every minute do1xTGU-L1xTGU-R1xpistol-L1xpistol-Rwait for the minute to finish – repeat every minute HRMax= xxx kcal= xxx
20110804 – 05h30 – VO2max DoubleJerk pyramid with active rests
JM + WarmUp (160 club) Take 4 sets of KB’s – 1)light, 2)med, 3)med+, 4)heavy4mins of VO2max[15:15] then rest 1min – 12 sets The 15:15 is 15s of DoubleJerks, followed by 15s of RackedHold.There is NO actual rest within the 8min set – you do DoubleJerks for 15s, then during the “rest” you “rest” by holding the KB’s in the racked position:)use the KB’s in this sequence: 1,2,3,4,3,2,1ie. 4 mins on 1)light4 mins on 1)light4 mins on 2)med4 mins on 2)med4 mins on 3)med+4 mins on 3)med+4 mins on 4)heavy4 mins on 4)heavy4 mins on 3)med+4 mins on 3)med+4
20110803 – 05h30 – VO2max snatch pyramid with active rests
JM + WarmUp (160 club) Take 4 KB’s – 1)light, 2)med, 3)med+, 4)heavy8mins of VO2max[15:15] then rest 1min – 7 sets The 15:15 is 15s of snatches, followed by 15s of swings.There is NO actual rest within the 8min set – you do snatches for 15s, then during the “rest” you “rest” by doing swings 🙂use the KB’s in this sequence: 1,2,3,4,3,2,1ie. 8 mins on 1)light8 mins on 2)med8 mins on 3)med+8 mins on 4)heavy8 mins on 3)med+8 mins on 2)med8 mins on 1)light HRMax= xxx kcal= xxx
20110801 – 05h30 – A B A B A B
JM + WarmUp (160 club) A= Press, C+P, SnatchB= SlingShot, KB-halo, KB-crunch A(L): 10repsB: 10repsA(R): 10repsB: 10repsA(DBL): 10repsB: 10repsrepeat HRMax= xxx kcal= xxx
20110730 – 07h00 – 54-21-45
JM + WarmUp (160 club) KB exercise: 54sSqG: 21sSkip or Pushups or BrW or HiBoxStepups 45s KB= SwL, SwR, SwDBLCL, CR, C-DBLPpL, PpR, PpDBLSnL, SnR, SnDBLC+P-L, C+P-R, C+P-DBL 15 moves – twice each HRMax= xxx kcal= xxx