December 2012

02-12

Easy cardio 30min HR 125-135 (Run,row, bike)

03-12

LC @2x28kg x13

LC @2x24kg x22

LC @2x20kg x19,21

clean @2x28kg x2min45sec

GS squat with 65kg Sandbag x10*5 clusters

Glove snatch @16kg 3min30sec e.s

Squats with 65kg sandbag x8x3sets

Abs supersets:

side bends @20kg x25 e.s + crunch x15,

BG bag spins @17kg x10 e.s + crunch x15

Thick rope BW rows: 1min (20 reps)

Bar hang MDS: 1 min

5 min rest: Blood pressure: 140/86, HR 86 bpm

04-12

trail run with poles 25min

Indian clubs 15min

05-12

LC @2x24kg x30

Clean @2x28kg x 3min

GS squat with 65kg sandbag x10*5 clusters

Swing @28kg 1min 15 e.s

DL @36+40kg x25,20,15

Abs: BG bag spins, arm throws, side bends, swiss ball crunch

Pull ups MDS x15

06-12

Bike, run, bike 25min

Indian clubs 30min

07-12

LC @2x28kg x15

LC @2x20kg x24,26

Clean @2x28kg x3min15

GS jump squat @65kg sandbag x10*5 clusters

1 swing. 1 clean, 1 snatch @16kg with gloves x7 min

Swing @28kg x1min15

Abs: BG bag spins @17kg x12 e.s, side bends @24 x15e.s , swiss ball crunch @12kg x15

Thick rope BW rows x26,24

Bar hang MDS: 1 min

5min rest: Blood pressure 128/77, HR 79 bpm

08-12

Cardio 40 min HR 130-140

12-12

LC @2x24kg x37

Still too tired and sick, abort!

Indian clubs 10 min

Fat bar hang 1 min

BP 133/80 HR 86bpm

13-12

Push ups: 25,20,15,10,5

Squat @80kg x6,6,6

14-12

LC @2x28kg x17

LC @2x20kg x35, 9,9,9,10

GS jumpsquat @65kg sandbag x20,20,20,15

Swing @28kg x1min30 e.s

Abs

Fatgrip pull ups/ bar hang x14 (1min)

BP: 134/90, HR 92bpm

15-12

Push ups: 26,21,16,11,6

16-12

Squat @80kg x6,6,6

29-12

Am

A1 squat @80kg x3 x3

A2 fatgrip pull up @BW x6x3

B1 squat @80kg x3x3

B2 DB bench press @2x16kg x15x3

Pm

LC @2x24kg 10,12

Clean @2x28kg x2min15

Bumps @2x28kg x1min30

1swing+1snatch @20kg x6min

Swing 28kg x3min

Abs x3sets

Bar hang MDS x1min

30-12

Easy run 30min and walk 15min

Indian clubs 3×50 e.s

31-12

LC @2x28kg x13

LC @2x24kg x13+14

LC @2x20kg x29

C @2x28kg x2min15

B @2x28kg x1min

1S+1C+1S+1Sn x6min

A1 Squat @60kg x6 x3

A2 fatgrip pull ups @BW x8x3

B1 Squat @60kg x6 x3

B2 feet up pushups x15x3

Abs x3sets

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