Thursday

The advanced victims of the class had the following workout:

JM

10 deadlift+5-5 halo
12 deadlift+5-5 halo
14 deadlift+5-5 halo

2 sets: 5-5 bent press+5-5 front lunge+5-5 ULP

1-1 TGU
1-1 TGU+windmill
1-1 TGU+windmill+floor press+armbar press

100 swing (may be dropped 3 times)

1-1 TGU+3 para press
1-1 TGU+3 para press+1 side press
1-1 TGU+3 para press+2 side press

100 swing (may be dropped 4 times)

2 sets: 5-5 windmill+5-5 windscreen wiper+5-5 back lunge

100 swing (may be dropped 4 times)

Stretching

, and the beginners learnt the deadlift and ULP and the basis of swing. Congrat to all, nice work, I am proud of you! :-)
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In the evening at Ervin:

JM

2x10 deadlift at the wall bars @ 16 kg
2x5-5 SLDL at the wall bars @ 16 kg
5-5 halo @ 12 kg
5-5 halo @ 12 kg
5 combined halo @ 12 kg

6-6 TGU @ 16 kg

30-30 shoulder lift, KB hold above the head locked out @ 16 kg

at the wall bars:
5-5 deadlift hanging with one hand @ 16 kg
2x5-5 front squat hanging with one hand @ 16 kg
5-5 press hanging with one hand @ 16 kg

5-5 front squat @ 16 kg
5-5 front squat&lift on toes @ 16 kg
5-5 front squat&lift on toes @ 16 kg

3 sets:
5-5 floor press @ 16 kg
5-5 front squat @ 16 kg
10 swing @ 16 kg

40 swing @ 16 kg
10 swing+swing-catch squat @ 16 kg
10-10 swing+clean @ 16 kg
20 swing @ 16 kg
5-5 swing-clean-squat @ 16 kg
15-15 one handed swing @ 16 kg
30 swing @ 16 kg
1 min ULP@ 16 kg
20 left handed swing @ 16 kg
20 right handed swing @ 16 kg

armbar stretch@ 16 kg

Nyújtás
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Went to ski to Austria for the weekend, taking one KB, too... :-)