Thursday

We focused on TGU with the class, accordingly at the beginning we repeated the seven steps a’FMS correction, which was followed by the windmill-TGU-ladder a’Ervin, and some swings for sure! Of course no Thursday can pass without snatches, thus the training was closed by 10 min VO2 max. I joined the class for the latter, 10 min, 15:15 sec, 20 sets, 8 reps/set, @ 12 kg.

JM

10 deadlift

5-5 halo

3-3 roll to press

3-3 floor press–neck & shoulder rotation

3-3 armbar press–neck & shoulder rotation

3-3 on elbow–neck & shoulder rotation

3-3 floor press, other leg raise

3-3 sit up: neck & shoulder rotation

3-3 get up to high pelvis: neck & shoulder rotation

3-3 TGU standing rotation

3-3 TGU way back kneeling position: neck & shoulder rotation

2 sets: windmill & floor press & windmill & TGUsitup & windmill & TGU-bridge & windmill & & TGU & windmill – left, right + 50 swing

VO2 max, 15:15 sec protocol, 10 min, 20 sets
Brettzel, stretching

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At the class of Ervin at night:

JM

15 deadlift @ 20 kg

Clean&KB rotation on the shoulder 3-3 @20 kg

Ladders:

1-2-3 clean&press&saw (l,r) @ 20 kg

1-2 clean&press&saw (l,r) @ 20 kg

1-2-3 clean&press&saw (l,r) @ 20 kg
1-2 clean&press&saw (l,r) @ 20 kg

1-2 clean&press&saw (l,r) @ 20 kg

1-2-3 swing-clean-high pull-snatch @ 20 kg

5-5 situp with KB locked out overhead, opposite leg hold down by partner @ 12 kg

10 min swing @ 20 kg: 30, 30, 25, 25, 25, 25, 20, 20, 25, 25, altogether 250 swing @ 20 kg (well, I felt the effect of the afternoon VO2 max…)

Stretching

Ervin and Monti on ski

Yesterday in the morning Ervin took Monti for a ski run :-) They had a lot of fun...

Wednesday

JM
10 deadlift @ 20 kg
5-5 circle deadlift @ 20 kg
20 swing @ 20 kg
3-3 TGU @ 20 kg
5-5 windmill @ 20 kg
3-3 front squat&press @20 kg
5-5 side press @16 kg
20 swing @ 20 kg
5-5 windmill, hold out down for 3 sec @ 20 kg
3-3 squat&press @20 kg
5-5 front side press @16 kg
10-10 one handed swing @ 20 kg
3-3 front squat&press @20 kg
5-5 side press @16 kg
20 swing@ 20 kg
10-10 situp with KB locked overhead, opposite leg hold down by partner @12 kg
10-10 small windscreen wiper @ 20 kg
10-10 situp with KB locked overhead, opposite leg hold down by partner @12 kg
10-10 high pull @ 20 kg
3-3 TGU @ 20 kg
3-3 in-line-press @16 kg
3-3 in-line-lunge position press @ 16 kg
30 swing @ 20 kg
5 ULP @ 20 kg
SMR

Tuesday

Class:
JM
2 sets: 10 deadlift+5-5 halo+5-5 ULP
2 sets: 5-5 clean&press+5-5 lat pull+30 swing
2 sets: 5-5 one legged press+5-5 renegade row+30 swing
2 sets: 5-5 half kneeling press+5-5 windscreen wiper+30 swing
2 sets: 5-5 sitting press+30 iron breath+30 swing
2 sets: 5-5 situp with KB locked out overhead+5-5 Russian twist+30 swing
5-5 windmill+5-5 front lunge
Stretching

Prior to the class we rechecked the active straigth leg raise (ASLR) of Attila. At the FMS screen last week it showed 1-1this was the weakest link in the chain, we started to work on it. He made the correction drills for five days and performed yesterday a very stable 2-2!! :-D He hardly wanted to believe it, but here it was – the system works, and how simple! :-)
After the class further FMS screens, sooner or later everyone will have it done...
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Ervin hold a great class in the evening, I will certainly show the TGU-windmill ladder to my class on Thursday!

JM
10 deadlift @ 20 kg
5-5 circle deadlift @ 20 kg
Ladders:
windmill-floor press-windmill-TGU situp-windmill-TGU brigde-windmill-TGU @ 20 kg left, right
50 swing @ 20 kg
windmill-floor press-windmill-TGU situp-windmill-TGU brigde-windmill-TGU @ 20 kg left, right
50 swing @ 20 kg
floor-press-TGU situp-press- TGU half kneeling-press-TGU standup-press@16 kg left, right
50 swing @ 20 kg
TGU standup-press-TGU half kneeling position-press-sit down-press-finish-floor press @ 16 kg left, right
50 swing

5 Hackensmidth squat @ 16 kg
10 situp with KB locked out overhead @12 kg left
8 Hackensmidth squat @ 16 kg
10 situp with KB locked out overhead @12 kg left
8 Hackensmidth squat @ 16 kg

Swing ladder: 1-1, 2-2, 3-3, 4-4, 5-5, 6-6, 7-7 one handed swing @ 20 kg

5-5 halfway snatch @ 16 kg
5-5 high pull @ 20 kg
5-5 snatch @ 20 kg
9-9 snatch @ 16 kg
8-8 snatch @ 16 kg
7-7 snatch @ 16 kg
Stretching

Monti likes snow

Saturday

Thursday

Thursday:
JM
10 deadlift at the wall bars

5-5 halo

5-5 single hand deadlift at the wall bars

5-5 halo

2 sets: 3-3 TGU+4-4 floor press+4-4 armbar press+10 swing-catch squat

2 sets: 5-5 windmill+5-5 front lunge with ULP+5-5 back lunge with ULP+5-5 Russian twist

15 min VO2 max 15:15 sec protocol (30 sets)
Stretching

I made the VO2 max, too: 15 min, 30 sets /6 reps @ 16 kg (180 snatch).

Yesterday the people I screened on Tuesday received their FMS test results and correctional exercises. Looking forward to see their faces when improvement comes...

Wednesday

JM
10 deadlift @ 20 kg
5-5 lat pull @ 20 kg
10 deadlift @ 20 kg
2-2 TGU-windmill-overhead squat @ 20 kg
5-5 lat pull @ 20 kg
20 swing @ 20 kg
2-2 TGU-windmill-overhead squat @ 20 kg
5-5 lat pull @ 20 kg
20 swing @ 20 kg
10-10 high pull @ 20 kg
5-5 floor press @ 20 kg
5-5 sitting press @ 16 kg
10 situp @ 20 kg
10-10 small windscreen wiper @ 20 kg
5-5 snatch @ 20 kg
5-5 floor press @ 20 kg
3-3 sitting press @ 16 kg
10 situp @ 20 kg
10-10 small windscreen wiper @ 20 kg
10-10 one handed swing @ 20 kg
5-5 floor press @ 20 kg
3-3 sitting press @ 16 kg
10 situp @ 20 kg
10-10 small windscreen wiper @ 20 kg
10-10 one handed swing @ 20 kg
5 ULP @ 20 kg
3-3 in-line press @ 16 kg
3-3 in-line-front lunge kneeling press @ 16 kg
SMR

Tuesday class, FMS, swing

Class:
JM
10 deadlift at the wall bars
5-5 halo
5-5 one-handed deadlift at the wall bars
5-5 halo
5-5 one-handed deadlift with one hand on the wall bars

80 swing
1-1 TGU
2-2 TGU
3-3 TGU

80 swing

1-2-3-4 clean-bent press-overhead squat-saw

80 swing

1-2-3(-4) clean-press-windmill-renegade row

80 swing

1-2-3(-4) clean-side press-saw

80 swing
Stretching

After the class 8 FMS screens, not a fully representative result on the class as yet, however the "weakest link", i.e. the problem issue on class level is already significant - that means, we know what and how to correct!

In the evening I made a small swing session at home:
JM
8x50 swing @ 20 kg
Stretching
SMR

FMS certifed specialist

Glad to report that since yesterday – together with other lucky and spirited people – I am an FMS certified specialist! Very much thanks to Brett for the unbelievable high class and expressive training, to Peter to brining us Brett, to Gabi for the first-class translation and practical advice, to Feri Csiky for the SMR-block and to all fellows for the joint learning and sreening. It was a great experience and what is more, utmost useful. To what extent – I hope it will be felt soon by many :-)

/”Thanks” to climbing and kettlebells that – although of course there are issues to work on, but – I have no assymmetries! :-D /

New member to the "Brett Jones Hungarian Fan Club"

A very special training

Yesterday the class, together with the victims of Ervin, had a very special training: Brett Jones, Master RKC (and, BTW, one of the most excellent people and experts I have ever known) showed them a HardStyle training! How it went down? „As usual”, impressive and simple.

Brett, thank you very much, you were awesome, as always! Snapshots here, profesional pictures later…

Monster weight...

Tuesday

Class: Tribute to Brett Jones :-)
JM
20 swing
5-5 clean&press
20 swing
5-5 clean&front squat
20 swing
5-5 TGU
20 swing
5-5 snatch
20 swing

5-5 clean&press
20 swing
5-5 clean&press
5-5 clean&front squat
5-5 clean&press
3-3 TGU
5-5 clean&press
5-5 snatch
5-5 clean&press

4-4 clean&front squat
10 swing
4-4clean&front squat
4-4/5-5 clean&press
4-4 clean&front squat
3-3 TGU
4-4clean&front squat
5-5 snatch
4-4clean&front squat
Stretching

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After walking Monti, at Ervin:
JM

10 deadlift at wall bars @ 20 kg

10-10 one handed deadlift with a pass above @ 20 kg

10-10 one handed deadlift with a pass above and down @ 20 kg

30-30 shoulder lift, KB in straight, locked out hand @ 20 kg

5-5 shoulder circle forward @ 16 kg

5-5 shoulder circle backward @ 16 kg

30-30 sec walk with KB in rack position, last 15-15 sec on toes @ 20 kg

7-7 TGU @ 20 kg

1-2-3 ladder: windmill&side press @ 16 kg

30 swing @ 20 kg

1-2-3 ladder: windmill&side press @ 16 kg

10-10 clean @20 kg

1-2-3 ladder: windmill&side press @ 16 kg

4-4 floor press with lifted hips, high tension@ 16 kg

5-5 situp, KB in straight, locked out hand @ 12 kg

4-4 floor press with lifted hips, high tension, one leg crossed over the other knee @ 16 kg

4-4 situp, KB in straight, locked out hand, one leg crossed over the other knee @ 12 kg

40 swing @ 20 kg

2x(10 one handed swing+10 clean) @ 20 kg

30-30 one handed swing @ 20 kg

10-10 clean @ 20 kg

30 swing @ 20 kg

1 min ULP @ 20 kg

Stretching

Monday @ 20 kg

JM
2-2 clean&press
30 swing
2-2 clean&press
5-5 clean&front squat
2-2 clean&press
5-5 TGU
2-2 clean&press
5-5 snatch
2-2 clean&press
Stretching

Altogehter with right hand 4 and with the left 2 proper press, and at two right hand presses I felt "that's it!" Motivation: to increase this proportion to 100% (yes, I do like challenges).

Busy Sunday

So that I could only manage a short VO2 max...
JM
VO2 max, 15:15 protocol, 10 min, 20 sets, 6 reps @ 16 kg
Stretching

Thus the new RKC snatch test would be practically fulfilled, too (60 reps / 5 min; I weight 55 kg) althougt it was not an exact goal now :-)