First workout in 2009 (Monday, 5 January)

@ 16 kg

JM

10 deadlift
5-5 halo
1-2-3 clean-press-saw ladder
10-10 windscreen wiper
30 swing
1-2-3 clean-press-overhead squat ladder
5-5 situp holding the kb in lockout position, legs hold down by a partner
10-10 Russian twist
5-5 windmill
3-3 floor press+2-2 armbar press
30 swing
1-2-3 clean-press-windmill ladder
3-3 situp holding the kb in lockout position, legs hold down by a partner
10-10 Russian twist
5-5 bent press
3-3 floor press+2-2 armbar press
30 swing
10-10 nyolcas kéztámasszal
30 swing
15-15 high pull
10-10 ULP
30 swing
10-10 snatch
15-15 one handed swing
10-10 snatch
10-10 ULP

Stretching