Again...

Monday

JM

10 deadlift@ 16 kg
5-5 halo @ 12 kg
10 deadlift @ 16 kg
6-6 halo @ 12 kg

1-2-3-4 clean-press-saw ladder (l, r) @ 16 kg-10-10 back lunge&ULP @ 16 kg
12 situp @ 16 kg
3-3 slow windmill @ 16 kg
10-10 windscreen wiper @ 16 kg
10 ULP @ 16 kg
20 swing @ 16 kg

1-2-3-4 clean-press-saw ladder (l,r) @ 16 kg
14 situp @ 16 kg
3-3 slow windmill @ 16 kg
10-10 small windscreen wiper @ 16 kg
10 ULP @ 16 kg
20 swing @ 16 kg
1-2-3 clean-press-saw ladder @ 16 kg
16 situp @ 16 kg
3-3 slow windmill @ 16 kg
20-20 Russian twist @ 16 kg
20 swing @ 16 kg
10-10 high pull @ 16 kg
12-12 snatch @ 16 kg
20 swing @16 kg
10-10 snatch @ 16 kg
20-20 ULP to hold @ 16 kg

Stretching

The Class

Yesterday was the last class of this year, "celebrating" with a 10 minutes swing test. I am very proud of my victims, they all have shown great progress, they are skilled, enthusiastic and "cool", it is simply a pleasure to work with them. To be continued in January, you can join :-)

I enclose two pictures of the tough core of the class. How tough they are? Well, yesterday even 400 reps have been achieved in the 10 minutes...

Thursday

First training, with my class:
@12kg

JM

10 DL, 5-5 halo
5-5 SLDL, 5-5 halo
5-5 SLDL, 5-5 halo

5-5 bent press
5-5 windmill
5-5 front lunge+ULP
2-2 TGU
5-5 ULP
5-5 windscreen wiper
5-5 ULP

10 swing

10 MIN SWING - 416 reps

30 sec ULP
30 sec rest
30 sec ULP
30 sec rest
30 sec ULP

armbar stretch

Stretching


2 hours later, at Ervin's class:

JM

10 deadlift @12 kg
10 deadlift @16 kg
10 deadlift @2x12 kg
10 deadlift @16 kg

2x20 shoulder press @ 12 kg

20 sets:
15 sec see-saw press @2x12 kg - 15 sec rest
15 sec swing @16 kg - 15 sec rest

Stretching

Wednesday

@12kg
JM

10 deadlift+5-5 halo
10 situp+20 swing
10-10 windscreen wiper+20 swing
2,5 TGU+20 one handed swing (l, r)
5-5 side press+20 swing
10 situp+20 swing
15-15 Russian twist+20 swing
1,5 TGU+10 snatch (l, r)
5-5 bent press+20 swing
10 situp+20 swing
5-5 4phase windscreen wiper+20 swing
1,5 TGU+10 snatch (l, r)
10 ULP+30 swing
15 ULP+30 darc swing
15 ULP+10long cycle double clean&jerk

Stretching

Merry Christmas!

Tuesday

JM

2 sets: 10 DL + 5-5 halo @ 16 kg

3 sets: 5-5/4-4 clean-press-front lunge + 5 goblet squat + 10-10 one handed swing@ 16 kg

3 sets: 5-5 SLDL + 10-10 back lunge-ULP + 10-10 snatch @ 16 kg-1st and 2nd set, @ 12 kg 3rd set and from here on (I have a cold)

3 sets: 1-1 TGU-windmill-floor press-armbar press + 5-5 windscreen wiper + 15-15 one handed swing @ 12 kg

3 sets: 5-5 swing-clean-high pull + 5-5 ULP from backward + 10-10 snatch @ 12 kg

Stretching

Monday

JM

DL ladder @ 20 kg - 5-6-7-8-9-10-11-12-13-14-15

Stretching