Little Sunday evening play

We spent the whole day in Bajót with the climbing course - fresh air, running up and down on the rock, controlling belays, slings and rappelling, little walk with Monti; in short terms, I got pretty tired. All the same I simply had to play a bit with the bells before going to bed::

JM
5 sets: TGU-windmill-floor press @ 12 kg & 10 swing @ 24 kg
Stretchin

Excellent before falling asleep :-)

Work on Saturday

It's Saturday but I had to work :-( Meanwhile when I could not bear it any longer I made a short VO2max:

JM
VO2, 15:15, 6 reps, 16 kg, 10 sets
Stretching

Thank God the work did not last until the evening thus I could do a longer cardio-workout, as well:

JM
VO2 max, 15:15, 8 reps, 12 kg, 30 sets
Stretching

Altogether 300 snatch :-)

Thursday workout

Having no 16 kg KB around at the beginning I had to modify the training schedule designed by Ervin. As soon as he brought one home I switch back to his orders. Altogether a great workout, I felt very well when I could breath normally again :-)

JM

2-2 TGU @ 12 kg
8-8 TGU-windmill-floor press @ 12 kg
2-2 TGU-windmill-floor press @ 16 kg

4-4 windmill @ 12 kg
2-2 windmill @ 16 kg
1-1 low windmill @ 24 kg
2-2 windmill @ 16 kg
4-4 windmill @ 12 kg

5-5 windmill @ 12 kg
4-4 windmill @ 16 kg
3-3 low windmill @ 24 kg
4-4 windmill @ 16 kg
5-5 windmill @ 12 kg

20-20 small windscreen wiper @ 12 kg
20-20 small windscreen wiper@ 16 kg

2 sets:
5-5 snatch @ 16 kg
1-1 clean @ 24 kg
5-5 snatch @ 16 kg
2-2 clean @ 24 kg

50-50 snatch @ 12 kg (snatch test)

Stretching

Anyway Monti is getting more friendly with KB :-)

Kettlebell class

I am very proud of the guys! Yesterday, at their 4th KB training a gentleman has already worked with the 24 kg KB, and before a swing-set a lady has suddenly picked up the 12 kg bell and swinged it beautyful! Anyway, the whole class did the workout with such enthusiasm and endurace that it was a pleasure to watch them. I see the definitive improvement in the performance of the exercises from training to training, as well AND by the end of the class they performed altogether 150 swings! Congratulations, great work! You got the Power!! :-)

Tuesday

At the class we exercised after JM and two sets of deadlift and halo the TGU and the swing. As last week we reached the point that the guys do not endanger either themselves or each other we could do so as a real workout - 2-2/1-1 TGU and 20 swings (10-10 one handed swing), and one set of 30 swings! Ladies and Gentlemen, nice work and altogether 130 swings! Targeted are 400 swings in ten minutes by the end of the course. They will succeed!

Ervin designed for me a really great workout for yesterday night, I did enjoy it a lot:

JM
5 sets:
5-5 bottom up clean&press @ 12 kg
5-5 lat pull in push-up position @ 12 kg
5 sets:
10 Russian twist @ 12 kg
10 iron breath @ 24 kg
5 sets:
20 swing @ 24 kg
10 ULP @ 24 kg
Stretching


Waiting excited for the next one :-)

Peter Lakatos, RKC TEAM LEADER!

A great announcement in the issue 163 of the Power by Pavel Newsletter:

"Coms. Cortez Hull, Dan John, Peter Lakatos, and Jeremy Layport are our new RKC Team Leaders.What a team!"

Peter, congratulations by heart, you really deserved the promotion!!!

Update

The past week was somewhat busy I could hardly blog a minute.

Events worth mentioning besides work:

Weekend: I assisted on both days within the framework of Excelsior Mountaineering Club, with Jenő Szűcs, senior trainer. I am proud to have the possibility to learn from Jenő and I am proud of the guys who are moving more and more skilled on the rock and picking up the pace of binding knots with one hand and particularly that they support each other and make a cheerful team! I enclose a jolly rappelling photo, you can watch more here.

Monday:


JM
5x10 deadlift-10 swing @ 24 kg
Stretching


I held the first training for the class on Tuesday – they are enthusiastic and made great progress in learning the swing! I am pretty sure they will make a great team :-) – and cooperated at the evening class of Ervin with regard to the welcome big number of participants. I cannot but praise them again: the advanced victims are tough, they are working hard style, less and less trouble shooting is necessary and if you signalize some trouble they correct and pay attention to it afterwards! The beginners are enthusiastic, determined and swing better and better – of course, having an RKC like Ervin it could not be other.


Wednesday night:

JM
10x20 swing @ 24 kg
I laid on my stomach after the 10th set trying to breathe. Monti misinterpreted the situation and jumped on my back, signalizing that she was ready for some wrestling :-) Finally she left me do the stretching after having promised her a patting and playing when I have finished…

Afterwards, in short terms:

- great second training with the class (TGU a’Doc!),
- my brother got married :-),
- climbing training in the rain throughout the weekend in Austria,
- Monti is just loving the woods in the mountains,
- today is the third training with the class :-),
- I received the official invitation to assist at the RKC Budapest, 3-4-5 October!

Whereas our kettlebell reserves at home are somewhat spare lately, I asked Ervin to design for me a training schedule for 12 and 24 kg. Lucky enough to have another RKC (and what a great one!!!) close at hand! To design a training schedule for yourself is much more difficult than for others… I am looking forward to the outcome :-)

Thursday/Friday

Yesterday I hold a small class and afterwards the training for the advanced victims at Ervin’s class while he was busy with the beginners.

It is a great pleasure to see their determination and evolution. Maybe the victim itself does not believe but for us it is sometimes a bigger result to reach a little improvement in a problem case – e.g. loosening one’s hip – as the triumph when no basic problem exists (what is a great thing already).

The advanced victims of Ervin deserve all recognition, as well, they are tough and hard rocking girls and boys. Their achievement yesterday was super again what praises beside them their trainer, too (Iron Man? More… :-)) I hereby would like to thank for the possibility to work with them!

After all this it was already midnight when I could pick up the bells myself:

JM

5x10 see-saw press @ double 12 kg

5x10 swing @ 24 kg


Stretching


Altogether, a busy KB night :-)

Common sense

… as Pavel recommends, too. Well, common sense dictates that as long as I get up at 6:00 a.m, walk-run Monti one hour, run to work (temporarily instead of two people), in the evening another hour and half walking the dog, hold trainings and do not sleep more than 5 hours at night in the average, from time to time I should switch back to 12 kg in training.

Accordingly, yesterday at 23:30 p.m. (instead of Vo2M, as Ervin has taken the GymBoss):

JM

10x10-10 snatch @12 kg

Stretching

I had to accept that quantity cannot affect quality and it will not do any good if I overload myself. All the same I look forward to more ordinary circumstances to be able to start building upwards again :-)

Update

Last Thursday I taught the swing and the clean&press at Ervin’s class to two beginners. We touched the breathing behind the shield and tension, as well, they took it up well and made good job and progress. Meanwhile I did some exercises a’ GTG but of course I concentrated on the victims.

Friday evening belonged to Monti: we walked her long and played with her. Saturday morning we accompanied Ervin to the start of the power hiking tour BEAC MAXI (110 km) and made big walk in the forest. Here is a picture but I do not dare to publish photos on little Monti after she discovered a great muddy plash… I had to bath her twice to turn the swamp monster into our puppy again… Well, she was not happy – but fortunately the power is with me :-)

In the evening I had a private client (TGU’a’Doc), and talking about TGU, my preparation workout was dominated by it as framework:

JM

2-2 TGU @ 16 kg
10 deadlift @ 16 kg
2-2 TGU @ 16 kg
5-5 clean&press @ 16 kg
2-2 TGU @ 16 kg
5-5 lat pull @ 16 kg
2-2 TGU @ 16 kg
5-5 bent press @ 16 kg
2-2 TGU @ 16 kg
5-5 front squat @ 16 kg
2-2 TGU @ 16 kg
5-5 windmill @ 16 kg
2-2 TGU @ 16 kg
10-10 Russian twist @ 16 kg
2-2 TGU @ 16 kg
10-10 snatch @ 16 kg
2-2 TGU @ 16 kg
20 swing @ 16 kg
2-2 TGU @ 16 kg

Stretching

Yesterday I assisted at the mountaineering class from 8:00 a.m until 5:30 p.m. Young people are enthusiastic and Jeno, the senior trainer is ingenious, I learnt from him a lot and we could cooperate well. Afterwards I walked Monti and made a small class with Ervin. Another busy week has passed.

Preparation - SWING

After a private victim lesson I started yesterday with the drill specific workouts:

JM

20 swing @ 16 kg
10 deadlift @ 16 kg
10-10 one arm swing @ 16 kg
5-5 clean&press @ 16 kg
20 swing @ 16 kg
5-5 bent press @ 16 kg
20 swing @ 16 kg
5-5 armbar press @ 16 kg
20 swing @ 16 kg
5-5 TGU @ 16 kg
20 darc swing @ 16 kg
5-5 windmill @ 16 kg
20 swing @ 16 kg
10-10 lunge&ULP @ 16 kg
20 swing, every 5th high swing @ 16 kg
10-10 high pull @ 16 kg
10-10 one-arm swing @ 16 kg
10-10 snatch @ 16 kg
20 swing @ 16 kg

Stretching

Monday

Ervin’s class started again, of course I did not miss it J

JM

2x10 deadlift @ 16 kg
2x5-5 halo @ 16 kg
3x1-2-3 clean-press-saw ladder @ 16 kg
3 sets of 10 Russian twist-10 small windscreen wiper-10 power breathing with the KB on the abs @ 16 kg
1 min ULP @ 16 kg
2x20 swing @ 16 kg
2x10-10 one handed swing @16 kg
40 swing @ 16 kg
20 darc swing @ 16 kg
1 min ULP @ 16 kg
40 darc swing @ 16 kg

Stretching

Depressing how long you feel the consequences of the illness and the corresponding weight loss of 1,5 kg. But I hold on! :-)

Miscellaneous

Last Friday I made a short swing-workout:


JM
10x10 swing @32 kg
Stretching


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On Saturday we made a general rest, tried to catch somewhat up with the accumulated huge sleep deficit. In the evening we went to climb and afterwards walked Monti (she was waiting patiently while we had our joy with climbing thus she deserved it well :-)


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On Sunday we visited my parents who pampered Monti frightfully and I got some great blisters (garden works again :-)).


In the evening Ervin tested his power in USSS snatch test with 24 kg. Impressing result: 233 reps! :-D

Personal account: the workouts at the end of the summer have not turned out as planned (moving, Monti, sickness, etc.). After the ill health last week excluded definitively achieving the former goal (proper military press with 20 kg by end of August). This project I set aside for a while, now I will regain my form, prepare for the group training start and the RKC course in October where I will assist. Meanwhile I will work with heavier weights, too, but the main emphasis is laid on the proper performance and perfection of the exercises, of course in a quantity that makes a workout :-)


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Monday


Ervin got eager: he accomplished the 10 minutes snatch test, this time with 32 kg. 150 reps! :-) (I hope it is not the turn of 40 kg this evening … however, knowing him it does not appear impossible at all ;-))


As for me, the workouts in the following two weeks will be determined by the deepening of the basics. Yesterday the ballistics were missed due to the blisters but the general refreshing included some exercises. At the following workouts – inspired by Brett Jones – one basic exercise will give the frame and I will exercise the rest, as well.


JM


2x10 deadlift @16 kg
2x5-5 halo @16 kg
2x(5-5 clean&press, 5-5 lat pull) @16 kg
2x5-5 bent press @16 kg
2x5-5 front squat @16 kg
2x5-5 armbar press @16 kg
2x5-5 windmill @16 kg
2x10 lunge&ULP @16 kg
2x10-10 high pull @16 kg


Stretching