Tuesday

On Monday I skipped the training because of a low fever, but fortunately it looks as if the vitamines did their work, recovery has started. On Tuesday I made the class tired first of all by TGU variation and afterwards I worked with the class of Ervin – with respect to the cold with 12 kg.

Class, advanced victims:
JM
10 deadlift+4-4 halo+4-4 ULP
14 deadlift+5-5 halo+5-5 ULP

Bell pressed out – 20-20 shoulder lift

30 swing/7-7 snatch
1-1 TGU
1-1 slow TGU (10 sec up, 10 sec down)
30 swing/7-7 snatch
1-1 slow TGU (10 sec up, 10 sec down)
1-1 slower TGU (15 sec up, 15 sec down)
30 swing/7-7 snatch
1-1 very slow TGU (20 sec up, 20 sec down)
1-1 absolutes slow TGU (25 sec up, 25 sec down)
30 swing/7-7 snatch

1 min ULP to a hold

5-5 snatch / 15 swing
1-1 TGU&windmill
1-1 slow TGU&windmill (10 sec up, 3 sec down, 10 sec down)
5-5 snatch / 15 swing
1-1 slow TGU&windmill (10 sec up, 3 sec down, 10 sec down)
1-1 slower TGU&windmill (15 sec up, 3 sec down, 15 sec down)
5-5 snatch / 15 swing
1-1 very slow TGU&windmill (20 sec up, 4 sec down, 20 sec down)
1-1 absolute slow TGU&windmill (25 sec up, 5 sec down, 25 sec down)
5-5 snatch / 15 swing

1 min ULP to a hold
Stretching

------
At Ervin’ class in the evening @ 12 kg
JM
10 deadlift
10-10 SLDL
5-5 halo
1-1, 2-2, 3-3 halo
1-1, 2-2, 3-3 combined halo

10-10 front lunge, KB in rack position

At the wall bars:
hangig with shoulders pulled back ≈20 sec
10 front lunge with 2x12 kg in rack position
hangig with shoulders pulled back ≈20 sec
5 double front squat @2x12 kg
hanging with one hand, pushing with the other, shoulders pulled back ≈20 mp
5 double front squat @2x12 kg

Ladder:
1-2-3-4 clean-press-windmill-saw
1-2-3 clean-press-overhead squat-saw
1-2-3-4-5 clean-press-saw

70 swing
10-10 windscreen wiper
70 swing
10 situp with KB overhead
70 swing
10-10 Russian twist
70 swing
10-10 situp – one leg in the horn of the KB crossing the other
70 swing
Stretching