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VERSION--#01
includes 100 metre sprint

Saturday 7th August 2010
click on the logo to go to the Official Web Site

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THE_PROGRAM

As the sign says
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21 reps of each exercise
then 15 of each
then 9 ...... then 3 of each

and this is followed
by a 100 metre sprint

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NOTE

There are big variations in the
weights being used and this
can be seen in the video below

THE_PEOPLE ... Saturday 7th August 2010

THE_VIDEO ... Saturday 7th August 2010

NOTE #01 - this video is a large file, being 44.50Mb in the 'flv' format ... depending upon your internet connection speed, it may stop/start the first time through ... which is damn annoying !! ... the best way to watch it is to click the 'PLAY' button, then go and have a cup'o'tea or a rum'n'coke while it plays through ... after it's finished, click the button again and it will play perfectly

NOTE #02 - there is a sound track ... remember to crank up the volume

NOTE #03 - a DVD copy is available ... free of charge ! ... terrific quality, and you can watch yourself on a big-screen television ! ... just send me an email by clicking HERE


video = http://www.ronebergcairns.com/2010onwards/general2010_3475.flv

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Duration = 13 minutes 37 seconds

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VERSION--#02
includes 400 metre sprint

Saturday 16th July 2011
and
Tuesday 21st February 2012
and
Saturday 19th May 2012
and
Thursday 26th July 2012
click on the logo to go to the Official Web Site

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THE_PROGRAM

THE_WEIGHTS_and_THE_TIMES

NOTE #01 - these times include the 400 metre Sprint

NAME DATE SQUAT
THRUSTERS		 HIGH
PULLS		 K'BALL
SWINGS		 WALL
BALL		 NOTES TIME
               
Sharon 16-07-11 15kg 20kg 16kg 5kg   25 mins 41 secs
  21-02-12 20kg 16kg 16kg 5kg completed 15/9/6/3 18 mins 53 secs
  19-05-12 20kg 16kg 16kg 5kg   28 mins 02 secs
  26-07-12 20kg 20kg 16kg 5kg   24 mins 28 secs
               
               
Tanya 16-07-11 25kg 24kg 20kg 8kg   23 mins 45 secs
  21-02-12         did not workout
had been bike riding		 N / A
               
               
Ken 16-07-11 40kg 24kg 24kg 10kg   24 mins 00 secs
  21-02-12 40kg     10kg   29 mins 01 secs
  19-05-12 40kg 28kg 28kg 9kg   25 mins 23 secs
  26-07-12 40kg 32kg 32kg 9kg   23 mins 37 secs
               
               
Scott 16-07-11 40kg 24kg 24kg 10kg   23 mins 11 secs
  19-05-12 40kg 28kg 24kg 9kg   25 mins 23 secs
               
               
Millie 21-02-12         completed 15/9/6/3 21 mins 00 secs
  19-05-12 12.4kg 16kg 16kg 5kg   25 mins 28 secs
  26-07-12 15kg 20kg 16kg 5kg   21 mins 35 secs
               
               
Brett 21-02-12 40kg     10kg   27 mins 01 secs
  19-05-12 40kg 28kg 28kg 9kg incomplete program N / A
               
               
Josh S 21-02-12 40kg     10kg   29 mins 36 secs
  19-05-12 40kg 24kg 24kg 9kg   27 mins 21 secs
               
               
Colin 21-02-12 20kg       completed 15/9/6/3 21 mins 11 secs
  19-05-12 20kg 16kg 16kg 5kg   25 mins 12 secs
  26-07-12 20kg 24kg 20kg 5kg   22 mins 38 secs
               
               
Johan 21-02-12 40kg     10kg   26 mins 31 secs
  19-05-12 40kg 28kg 24kg 9kg   25 mins 58 secs
  26-07-12 40kg 28kg 28kg 9kg   21 mins 02 secs
               
               
Elsie 21-02-12         sick ... light program N / A
  19-05-12 12.4kg 16kg 16kg 5kg   25 mins 36 secs
  26-07-12 15kg 20kg 16kg 5kg   20 mins 55 secs
               
               
Jess S 16-07-11 10kg 12kg 12kg 3kg   25 mins 58 secs
  19-05-12 15kg 16kg 16kg 5kg   31 mins 36 secs
               
               
Matt 16-07-11 40kg 24kg 24kg 10kg   21 mins 51 secs
               
               
Ritchie 19-05-12 40kg 28kg 24kg 9kg   24 mins 05 secs
  26-07-12 40kg 40kg 25kg 10kg text from Ritchie in Mackay
"My time for tonight's workout
was 25 minutes and I used
40kg - 40kg - 25kg - 10kg"		 25 mins 00 secs
               
               
Tennille 26-07-12 12.5/10kg 12kg 12kg 5kg 12.5 kilo bar for '21' round
and then dropped to 10 kilo		 19 mins 37 secs

.

THE_PEOPLE ... Saturday 16th July 2011

and click HERE to see enlargements of these six photos

THE_VIDEO ... Saturday 16th July 2011

NOTE #01 - this video is a large file, being 57.80Mb in the 'flv' format ... depending upon your internet connection speed, it may stop/start the first time through ... which is damn annoying !! ... the best way to watch it is to click the 'PLAY' button, then go and have a cup'o'tea or a rum'n'coke while it plays through ... after it's finished, click the button again and it will play perfectly

NOTE #02 - there is a sound track ... remember to crank up the volume

NOTE #03 - a DVD copy is available ... free of charge ! ... terrific quality, and you can watch yourself on a big-screen television ! ... just send me an email by clicking HERE

NOTE #04 - and at the start of the video, you'll see a photo of Ken ... taken one or two years ago !!

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video = http://www.ronebergcairns.com/2010onwards/general2010_5846.flv

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Duration

11 minutes 18 seconds

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