Thursday

JM
10 DL, 5-5 halo, 5-5 ULP
5 double SLDL, 5-5 halo, 5-5 ULP
1-1 TGU rotation

5-5 TGU

5-5 high pull / snatch / clean
5-5 low windmill
5-5 high pull / snatch / clean
5-5 windmill
5-5 high pull / snatch / clean
3-3 double windmill
5-5 high pull / snatch / clean

3-3 TGU

5-5 high pull / snatch / clean
5-5 low windmill
5-5 high pull / snatch / clean
5-5 windmill
5-5 high pull / snatch / clean
3-3 double windmill
5-5 high pull / snatch / clean

10 min, 13-13 / 15-15 one handed swing or 25 / 30 swing per min

Stretching, Brettzel

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At Ervin’s class:

JM
10 deadlift @ 16 kg
10-10 one handed deadlift @ 16 kg

3-3 military press @ 16 kg
3-3 lat pull @ 16 kg
3-3 side press @ 16 kg
3-3 armbar press @ 16 kg
3x3-3 lat pull @ 16 kg
3-3 half kneeling press @ 16 kg
3-3 half kneeling bent press @ 16 kg
3x3-3 lat pull @ 16 kg
3-3 half kneeling press (other knee) @ 16 kg
3-3 hal kneeling bent press (other knee) @ 16 kg
3x3-3 lat pull @ 16 kg

8-8 one handed swing-clean-front lunge @ 16 kg
10-10 small windscreen wiper @16 kg
8-8 one handed swing-clean-front lunge @ 16 kg
10-10 small windscreen wiper @16 kg
8-8 one handed swing-clean-front lunge @ 16 kg
10-10 small three-phased windscreen wiper @16 kg

5 min snatch @ 12 kg: 40 sec on/20 sec off, 30 sec on/30 sec off, 45 sec on/45 sec off, 30 sec on/30 sec off, 60 sec on
Stretching