Inspired by Peter Lakatos, RKC II Team Leader

Both the flat and the garden were empty on Friday night without Ervin and Monti. They were at the countryside but on Saturday I had the SMR advisor course thus could not accompany them. What else could I have done but a great workout?
Having been impressed by the training hold by Peter I got the inspiration from him. I started each exercise with 16 kg to have my body get used to the right performance before switching weight where applicable. This has proven to be a good idea – I made TGUs with 24 kg for the third time and I can report that my heel stayed on the ground! Another great thing: I could make pistols with 16 kg on both legs for the first try ever (so far I made pistols with 12 kg). Not by chance: beforehand I always made the introduction drill shown by Peter :-)

JM
4x1-1 TGU @ 16 kg
10 swing @ 16 kg
3x1-1 TGU @ 20 kg
10 swing @ 20 kg
2x1-1 TGU @ 24 kg
10 swing @ 24 kg
3-3 lat pull @ 16 kg
3-3 lat pull @ 20 kg
3-3 bent press @ 16 kg
20 swing @ 16 kg
3-3 bent press @ 16 kg
20 swing @ 20 kg
3-3 bent press @ 16 kg
20 swing @ 24 kg
1-1 pistol @ 16 kg
10 ULP @16 kg
1-1 pistol @ 16 kg
10 ULP @ 20 kg
1-1 pistol @ 16 kg
10 ULP @ 24 kg
5-5 windmill @ 16 kg
10 ULP @ 16 kg
5-5 windmill @ 20 kg
10 ULP @ 20 kg
5-5 windmill @ 24 kg
10 ULP @ 24 kg
10-10 windscreen wiper @ 16 kg
10 ULP @ 16 kg
10-10 windscreen wiper @ 20 kg
10 ULP @ 20 kg
20 iron breath @ 24 kg
10 ULP @ 24 kg
FMS: 3x10-10 ASLR correction leg raise

Brettzel, SMR