Wednesday, TGU @ 28 kg

We attended the class of Tamás:

JM
10 deadlift to chin @ 20 kg
1-2-3-4-5 (b, j) cps ladder @ 16 kg
3-3 windmill @ 20 kg
20 swing @ 20 kg
3-3 side press @ 16 kg
1-1 TGU @ 20 kg
3-3 bent press @ 16 kg
10 situp in straddle, KB pressed out overhead @16 kg
10-10 small windscreen wiper @ 20 kg
10-10 one handed swing @ 20 kg
10 situp in straddle, KB pressed out overhead @16 kg
10-10 small windscreen wiper @ 16 kg
10-10 one handed swing @ 20 kg
10 situp in straddle, KB pressed out overhead @16 kg
10-10 small windscreen wiper @ 16 kg
10-10 one handed swing @ 20 kg
10-10 sit down to side from kneeling @ 16 kg
10-10 snatch @ 16 kg
10 ULP @ 20 kg
SMR, stretching

I got my 28 kg kettlebell but could not wait until getting home thus I tried the TGU @ 28 kg after class. Succeeded for first try with right :-)

The Lap Dog...

TGU and FMS

Brett Jones, Master RKC wrote a great blogpost about the question, which I recommend to read for all FMS certified specialists!

Tuesday

The time came for the class to try themselves. Of course, one of the most adequate tools for that is the Brett Jones Workout :-) Ladies and Gentlemen, congratulation, you have held on and fought hard!

JM
5-5 clean&press
5-5 clean&front squat
5-5 clean&press
20 swing
5-5 clean&press
3-3 TGU
5-5 clean&press
10-10 snatch
5-5 clean&press
5-5 clean&front squat
5-5 clean&press
5-5 clean&front squat
20 swing
5-5 clean&front squat
2-2 TGU
5-5 clean&front squat
15 swing
5-5 clean&press
15 swing
5-5 clean&front squat
15 swing
2-2 TGU
15 swing
5-5 snatch
15 swing
Stretching

------
At night I made a light workout:

JM
10-10 ASLR with KB locked out in the opposite hand @ 12 kg
5x2-2 pistol @ 12 kg
5-5 bottom up clean @ 12 kg
5-5 bottom up windmill @ 12 kg
3x1-2-3 (l, r) bottom up clean-press-saw ladder @ 12 kg
5-5 windmill @ 16 kg
TGU Russian ladder: 2-2 TGU @ 16 kg - 1-1 TGU @ 20 kg - 2-2 TGU @ 16 kg
5-5 windmill @ 16 kg
SMR


Ervin has shown me an arm movement which helps a lot when you stand up performing the pistol. So far I solved it “simply” by muscle strength, this other way is a bit easier :-). I was somewhat surprised at the big difference between my left and right hand at the bottom up windmill. With right I performed 5 consecutive reps without problems, with left hand I succeeded only 1,2,1,1 only. Probably it is connected with my confidence in the grip strength, and, being right-handed, my right is generated for much more refined work than my left. Well, another issue to work on :-)

K.O.

Temporarily the allergy (the flowing crop of poplar, that little white junk makes me sick every year) and a strong cold made me quite K.O: for four days I had to sleep 60% of the day, so week I felt. By now it became better (knock on wood), I got medicines, and I will insert a light recovery training and will build myself up again gradually.
---
Little Monti grew one year old on April 24, – of course she was celebrated properly:-)

And yesterday we went for a long walk with her grandma, Helmi:

Thursday, 23 April

Class:

JM
RS correction, NTGU, bridge, standing rotation
5-5 full rolling armbar press with 2-2 shoulder rotation
5-5 half kneeling 2H BUP
5-5 half kneeling WM
5-5 situp with KB pressed out
10-10 one handed swing – 20 swing
3-3 TGU
10-10 one handed swing – 20 swing
3-3 TGU & para press at top
10-10 one handed swing – 20 swing
2-2 TGU & 2 para press
10-10 one handed swing – 20 swing
2-2 TGU & 3 para press
10-10 one handed swing – 20 swing
2-2 TGU & 3 para press & windmill at top
Without a break:
20-20 one handed swing – 15-15 high pull – 12-12 clean – 10-10 snatch – 12-12 clean – 15-15 high pull – 20-20 one handed swing
Stretching
---------------------------

With respect to the muscle pain of the previous day – although SMR and Tiger Tail helped a lot – I turned the volume down, i.e. I trained with 12 kg at Ervin’s class.

JM
10 deadlift
10-10 SLDL
10-10 one handed swing
5 min VO2 max, 15:15 sec, snatch
5-5 clean-press-saw
5 min VO2 max, 15:15 sec, Viking push press
3-3 sitting press
3-3 saw
50 iron breath5 min VO2 max, 15:15 sec, jerk
10-10 situp with KB locked out
5 min VO2 max, 15:15 sec, snatch
Stretching

Wednesday, April 22

JM
6X3-3 single legged military press @16 kg
4x2-2 clean&press @ 20 kg
5x3-3 BUP @ 12 kg
SMR, Tiger Tail

The single legged presses were great and felt great. Clean&press with 20 kg still mixed: 5 push press with left, 4 push press with right, one absolute OK with right, the rest with hip help. After the BUP I felt that the left shoulder blade levator muscle (musculus levator scapulae) is not perfect. I treated it with SMR, much Tiger Tail and Flector Plaster for the night. In the morning I woke up that it hurt but surprisingliy after getting up I did not feel any restriction in the movements and the pain lessened, too. Strange – feels as if connected with my fingers, all the same, there is some nasty knot in the muscle. I will ask Feri. Of course, a recovery workout will follow and much SMR, Tiger Tail even during the day.

Blown by the whirlwind…

From last Friday up to yesterday I had so much to do that I could not train at the weekend at all, sometimes it was a heroic step to find my bed and could sleep only 3,5 or 4 hours (7 hours were PR). Monday I learnt that „not to eat 2 hours before training” does not mean not to eat 10 hours before training is good… The trouble was that I could not guess when it comes to the workout at last, so I did not eat but something dropped in constantly. Finally I could start at 23:00 p.m, made the warm-up, two cps ladders with 16 kg up to 4 and then everything became dizzy…
Ordinary training again yesterday, I tried to catch up the rhythm cautiously.
Monday
JM
2x1-2-3-4 clean-press-saw ladder (l, r) @ 16 kg
Tiger Tail

Tuesday
JM
6x3-3 single legged military press @ 16 kg
8x3-3 BUP @ 12 kg
5x1-1 pistol @ 12 kg

3x5-5 windmill @ 16 kg
Stretching

Press

The class training yesterday was built up to the utmost well-founded preparation at the end the correct performance of press. I think it was effective whereas two of the guys pressed the KB one weight heavier thand they used to work with before :-)

JM, 10 hindu squat, 10-10 SLDL, 5-5 halo, 3-3 standing rotation KB in one hand
2 sets: 5-5 floor press – 10-10 windscreen wiper – 10-10 ASRL correction
5-5 snatch- 5 DARC swing – 5-5 snatch
2 sets: 5-5 C-FSQ, 5-5 C-FSQ-P, 5-5 C-P-OHSQ
5-5 snatch- 5 DARC swing – 5-5 snatch
2 sets: 5-5 half kneeling press – 5-5 lat pull – 5-5 narrow stance half kneeling press
5-5 snatch- 5 DARC swing – 5-5 snatch
2 sets: 5-5 SLMP – 5-5 lat pull – 5-5 ILMP
3-3 snatch- 3 DARC swing – 3-3 snatch
2 sets: 5-5 BUC – 5-5 BUCP – 5-5 military press
Stretching

Thursday, 16 April

Class: I showed the victims what they are able to: properly prepared and correctly performed (breathing, tension, stability) all of them performed some TGUs with a heavier weight than ever tried before :-) Nice work, guys!

JM
crocodile breath
power breathing
iron breath
ASLR correction
half bridge

prone press-up

5-5/5x1-1 TGU @ small KB, 5-5 windmill @ small KB, 10-10 one handed swing @ normal KB
4-4/4x1-1 TGU @ normal KB, 4-4 windmill @ normal KB, 10-10 one handed swing @ normal KB
3-3/3x1-1 TGU @ big KB, 3-3 windmill @ big KB, 10-10 one handed swing @ normal KB
4-4/4x1-1 TGU @ normal KB, 4-4 windmill @ normal KB, 10-10 one handed swing @ normal KB
5-5/5x1-1 TGU @ small KB, 5-5 windmill @ small KB, 10-10 one handed swing @ normal KB

Stretching, SMR

------------

I had to work a lot (good luck I could do it from home), thus could not go to the class of Ervin, but made a short press strength workout. Experience: if you feel something wrong at your triceps, make a 30 sec brake to work it with the Tiger Tail. It will get better incredibly quick.
JM
4-4 pistol @ 12 kg
2-2 pistol @ 16 kg
1 pistol @ 20 kg (failed with right leg)
2-2 pistol @ 16 kg
2-2 pistol @ 12 kg
2-2 pistol @ 12 kg
5x2-2 clean&press @ 20 kg (7 push press, 12 press with hip help, 1 absolutley correct military press (right); l/r: 5/8)
5-5 lat pull @ 20 kg
4-4 single legged military press @ 16 kg
5x3-3 single legged military press @ 16 kg (I felt that four would not be good for the form any more)
5x4-4 BUP @ 12 kg
SMR

Wednesday, 15 April

Class at Tamas (hope to remember everything):

JM
10 deadlift up to chest @ 20 kg
6-6 halo @ 16 kg
3-3 windmill @ 20 kg
20 swing @ 20 kg
1-2-3 (l, r) clean-press-saw ladder @ 20 kg (1-2 with both hands achieved, most correct was the first with right hand, static, good tempted. With left the 3 were all push presses, wiht right I pressed them all with a slight help from hip)
20 swing @ 20 kg1-1 TGU @ 20 kg
3-3 bent press @ 20 kg
3-3 lat pull @ 20 kg
3-3 windmill @ 20 kg
20 swing @ 20 kg
1-1 TGU @ 20 kg
3-3 lat pull @ 20 kg
3-3 half kneeling press @ 16 kg
5 situp in straddle @ 20 kg – 5 situp in straddle @ 16 kg
3-3 half kneeling press narrower stance @ 16 kg
10 situp in straddle @ 16 kg
3-3 ILL half kneeling press @ 16 kg
10-10 one handed swing @ 20 kg
10-10 ASLR with KB locked out in the opposite hand @ 16 kg
10 both legs raise, KB locked in both hands @ 20 kg
10-10 small windscreen wiper @ 20 kg
10-10 Russian twist in straddle @ 16 kg
10-10 one handed swing @ 20 kg
1-1 TGU @ 20 kg
10-10 one handed swing @ 20 kg
SMR, stretching

Tuesday TGU Russian Ladder

Class:

JM
ASLR correction
NTGU
10 hindu squat

3 set: 1-2-3 (b, j) clean-press-saw

3 set: 1-2-3 (b, j) bent press-saw

3 set: 5 goblet squat-5 squat with closed legs-3-3 pistol down, stand up on both legs-3-3 pistol to box/at wall bars

2 set: 10-10 clean - 5-5 bottom up clean

6 min, 15 sec on / 15 sec off: clean&press / one handed swing

Stretching, SMR
-------------------------

At home I made a TGU-day:

JM
5x1-1 TGU - 5-5 windmill - 20-20 one handed swing @ 16 kg
4x1-1 TGU - 4-4 windmill - 10-10 one handed swing @ 20 kg
3x1-1 TGU - 3-3 windmill - 5-5 one handed swing @ 24 kg
4x1-1 TGU - 4-4 windmill - 10-10 one handed swing @ 20 kg
5x1-1 TGU - 5-5 windmill - 20-20 one handed swing @ 16 kg
SMR, Tiger Tail

I performed the 16 kg TGU as corrections, rotating my neck as advised by Feri Csíky (it did not make it either lighter or heavier) – I felt as if it had stretched my neck muscles, at least they were less tight when being worked on with the Tiger Tail as usual J

Ervin dropped a little ballistic workout – just a loose USSS snatch test (10 minutes, free hand switches and rests), without any specific preparations: 240 reps @ 24 kg. Respect!

Weekend

Friday, 10 April

JM

4x3-3 single legged military press @ 16 kg
6-6 lat pull @ 16 kg
4x3-3 single legged military press @ 16 kg
6-6 lat pull @ 16 kg

3x2-2 jerk-little pull down-press out @ 20 kg
3x1-1 jerk-2xpull down-press out @ 20 kg

5x4-4 bottom up clean&press @ 12 kg

3x3-3 side press @ 16 kg

3x3-3 bent press @ 16 kg-2-2 bent press @ 20 kg

3-3 pistol @ 12 kg
2-2 pistol @ 16 kg
1-1 pistol @ 20 kg

1-1, 2-2, 3-3, 4-4, 5-5, 6-6, 7-7 one handed swing @ 16 kg
3x30 swing @ 16 kg

SMR


Saturday, 11 April

I had the luck to attend together with Zoli Ujj the SMR seminar hold by Feri Csíky as assistant. Besides the fact the three hours of self myofascial release equals to a great workout, it was totally different to listen to Feri from the perspective that I am more or less aware of the merit and I can concentrate on the method of teaching. „More or less” means that although it was the third basic level seminar (plus I made the advisor course) nevertheless I had quite some „aha!” moments – I am getting used to that with Feri :-D. Not to mention his sense of humor, I like that very much, too.
It was good to see the great improvement with some people, the attendees were interested, had questions, understood the main lines and some of them indicated to take my advice and come to the next seminar, as well. My own experience: it is worth to do so! Feri, thanks for the opportunity and I am looking forward to the next one on 24 May!


Sunday, 12 April

Very often you are not accepted and acknowledged in your own family. That is one of the reasons I was very delighted when I could show some SMR and Tiger Tail drills to my parents. Whereas my mother is invalid and my father has some problems, too, we were very cautious and handled only a few drills which can help in the problem fields. I am very proud of them, how they listened, tried, repeated, helped each other to memorize. I thank them for this experience, I am quite sure they will see positive changes soon. Of course I want the best for them, that is why they are going to Csíky Feri for an expert inspection when they next come to Budapest :-)
Update: they just called me to have performed the joint mobility drills and rolled some SMR :-)


Monday, 13 April

The warm weather and the three and a half hours of driving were a strain, thus I did not overdo…

JM

8x3-3 clean&press @ 16 kg + 1-1 clean&push press-pull back to para clean-press out @ 20 kg

6x3-3 single legged military press @ 16 kg

5x3-3 BUP @ 12 kg

2-2 pistol @ 12 kg
1-1 pistol @ 16 kg
2-2 pistol @ 12 kg

SMR

Thursday, 9 April

Class:

JM
rotation stability correction
1-1 TGU without KB
10 deadlift, 5-5 halo
1-1 TGU rotation

3 sets: 3-3 floor press – 5-5 windscreen wiper – 5-5 situp in straddle

3 sets: 2-2 TGU – 5-5 front lunge – 5-5 ULP

3 sets: 1-1 TGU&windmill – 3-3 overhead squat – 10-10 one handed swing

VO2 max, 15:15 sec protocol, 10-15 min snatch

Stretching

---------------------------------------------
Ervin designed a great workout for the night class:

JM
10 deadlift @ 20 kg
15 deadlift @ 20 kg
6-6 halo @ 16 kg
7-7 halo @ 16 kg
10 min, 15 sec on:15 sec off: clean&press @ 16 kg (3 reps) / one handed swing with the same hand @ 16 kg (11 reps) / 1 min

2x5 goblet squat @ 20 kg
4x5 double front squat @ 2x16 kg
2x5-5 dead clean @ 20 kg

20-20 rotation swing in one/another direction @ 20 kg
10-10 bottom up swing @ 20 kg
5-5 para clean @ 20 kg
10-10 bottom up swing @ 20 kg
20-20 DARC swing @ 20 kg

Tabata, 4 min: 20 sec on:10 sec off: snatch @ 16 kg (10-10, 9-9, 9-9, 9-9)
Stretching

Wednesday

Increase of pressing strength, powered by Péter Lakatos. Somehow, Péter has never given any advice which was not worth following – I think it cannot be pure chance ;-). When I designed the workout, it did not looked too hard on paper. Well…

JM
4 sets:
2-2 pistol @ 12 kg
1-1 pistol @ 16 kg
6 sets:
3-3 single legged military press @ 16 kg, after each second set 3-3 lat pull @ 16 kg
5 sets:
3-3 bottom up clean&press @ 12 kg
1-1 bottom up press @ 16 kg (first try, one was OK, at the others I had to take hold with one finger)
5-5 lat pull @ 16 kg
Tabata:
4 min, 20 sec on:10 sec off, see-saw press @2x16 kg / swing @ 24 kg
SMR

Interesting: both from single legged press and BUP I could do one more per set compared with the last workout – not to mention pistol :-) Thanks, Peter!

Tuesday

Class:

JM
ASLR correction, 1-1 TGU, without KB

1-2-3 (l, r) clean-press-lat pull
6-6 single legged deadlift
10-10 one handed swing

1-2-3 (l, r) half kneeling press
6-6 single legged renegade row
10-10 one handed swing

1-2-3 (l, r) sitting press
6-6 renegade row
10-10 one handed swing

1-2-3 (l, r) BUP
6-6 lat pull
10-10 one handed swing

1-2-3 (l, r) bent press
6-6 lat pull
10-10 one handed swing

1-2-3 (l, r) single legged press
6-6 lat pull
10-10 one handed swing

5 goblet squat
3-3 windmill
10-10 one handed swing

5 squat with close legs
3-3 windmill
10-10 one handed swing

3-3 squat down on one leg, up on two legs
3-3 windmill
10-10 one handed swing

3-3 preparation jump
1-1 pistol
10-10 one handed swing

3-3 preparation jump
2-2 pistol
10-10 one handed swing

1-1, 2-2, 3-3, 4-4, 5-5, 6-6, 7-7 one handed swing

Stretching

By night I was so tired mentally that I did not touch the bell. If mental focus is lacking, you can get injured in next to no time. I will catch up today :-)

Monday, 6 April

Yesterday the goal was the utmost strict and precise performance of presses – achieved. Based on the post of Peter and the advices of Pavel and Brett I will try to include three press strength increasing workouts in my weekly training schedule for the following months.

JM

8x3-3 clean&press @ 16 kg

6x2-2 single legged military press @ 16 kg - 2-2 lat pull@ 16 kg

5x2-2 bottom up press @ 12 kg

2-2 pistol @ 12 kg
1-1 pistol @ 16 kg
2-2 pistol @ 12 kg

5-5 lat pull @ 16 kg

SMR

Sunday, 5 April - SMR therapy

The countryside trip had one negative: the bed I slept in was very uncomfortable, by Sunday morning my back, my waist and even my knee hurt…At home I foam rolled myself for some 40 minutes which helped a lot so that I could insert 5x20 swings with 24 kg, afterwards strictly followed by SMR again. In twenty minutes I felt well again :-)

Saturday, 4 April

Friday night we travelled to the countryside with Ervin and Monti to relax after a busy week in good company J Of course we took three KBs (16 kg, 20 kg, 24 kg) and the pre-name-day-present of Ervin, a Rope of 10 m. Saturday we used the fine weather and made „some” workout:

JM

TGU Russian ladder:
5x1-1 TGU @ 16 kg - 4x1-1 TGU @ 20 kg - 3x1-1 TGU @ 24 kg - 4x1-1 TGU @ 20 kg - 5x1-1 TGU @ 16 kg

Windmill Russian ladder:
6-6 windmill @ 16 kg - 5-5 windmill @ 20 kg - 4-4 windmill @ 24 kg - 5-5 windmill @ 20 kg - 6-6 windmill @16 kg

1-1 swing-clean-high pull-snatch @ 24 kg

Windmill Russian ladder:
6-6 windmill @ 16 kg - 5-5 windmill @ 20 kg - 4-4 windmill @ 24 kg - 5-5 windmill @ 20 kg - 6-6 windmill @16 kg

5 goblet squat @ 20 kg - 5-5 SLDL @ 20 kg
3-3 front squat @ 24 kg - 3-3 SLDL @ 24 kg
5 goblet squat @ 20 kg - 5-5 SLDL @ 20 kg
3 goblet squat @ 24 kg - 3-3 SLDL @ 24 kg

Rope workout
VO2 max, 15:15 sec protocol, parallel waves, 17 wave / set, 5 min, 10 sets

SMR

After the rope workout I had to lay on my stomach and trying to breath normally again and respected Ervin very much, who – after some GTG first try – made a 20 minutes workout with 15 sec on / 15 sec off and was not knocked out afterwards, either (he changed parallel with alternate waves).

Thursday, 2 April

Thursday is TGU-day with the class. This is one of the best drills and I am very proud of the class because they perform it better and better, you can see the improvement at everyone which is being enhanced by the Russian ladders J As a transition drill we used the specialty of Gabi, the snatch-DARC swing combination – it was well received :-)

JM
3-3 rotation stability correction
1-1 TGU without KB
2-2 TGU with lighter weight – 1-1 TGU with heavier weight – 2-2 TGU with lighter weight
3 snatch-3 DARC swing-3 snatch-3 DARC swing-3 snatch-3 DARC swing-3 snatch
2-2 TGU&windmill with lighter weight – 1-1 TGU&windmill with heavier weight – 2-2 TGU&windmill with lighter weight
3 snatch-3 DARC swing-3 snatch-3 DARC swing-3 snatch-3 DARC swing-3 snatch-3 DARC swing-3 snatch-3 DARC swing-3 snatch
2-2 TGU&windmill&floor press with lighter weight – 1-1 TGU&windmill&floor press with heavier weight – 2-2 TGU&windmill&floor press with lighter weight
3 snatch-3 DARC swing-3 snatch-3 DARC swing-3 snatch-3 DARC swing-3 snatch
2-2 TGU&windmill&floor press&armbar press with lighter weight – 1-1 TGU&windmill&floor press&armbar press with heavier weight – 2-2 TGU&windmill&floor press&armbar press with lighter weight
3 snatch-3 DARC swing-3 snatch-3 DARC swing-3 snatch-3 DARC swing-3 snatch
10-10 windscreen wiper – 5-5 front lunge, KB in goblet position – 5-5 Russian twist
3 snatch-3 DARC swing-3 snatch-3 DARC swing-3 snatch-3 DARC swing-3 snatch-3 DARC swing-3 snatch-3 DARC swing-3 snatch
Stretching

----------------------------------------
Ervin designed a great workout, felt good at night:

JM
10 deadlift @ 20 kg
15 deadlift @ 20 kg
10-10 SLDL @ 20 kg

5-5 windmill @ 20 kg

1-2-3 bent press (l, r) @ 16 kg
1-2-3 bent press (l, r) @ 16 kg

30 swing @ 20 kg

1-2-3 bent press (l, r) @ 16 kg
1-2-3 bent press (l, r) @ 16 kg
1-2-3 bent press (l, r) @ 16 kg

20 swing @ 20 kg

10 min VO2 max, 15:15 sec protocol, 7 reps/set @ 16 kg, 20 sets
Stretching

Wednesday, 1 April

A good workout at Tamás – as far as I can recall it:

JM
10 deadlift @ 20 kg
2x3-3 shoulder rotation with KB @ 16 kg
10 deadlift @ 20 kg
20 swing @ 20 kg
3-3 side press @ 16 kg
3-3 windmill @ 20 kg
10-10 one handed swing @20 kg
1-1 TGU @ 20 kg
3-3 bent press @ 20 kg
20 swing @ 20 kg
10-10 small windscreen wiper @ 20 kg
1-1 TGU @ 20 kg
10 situp in straddle @ 16 kg
10-10 one handed swing @20 kg
10-10 high pull @ 20 kg
1-1 TGU @ 20 kg
3-3 lunge and press on the same side @ 16 kg
3-3 lunge and press on the opposite side @ 16 kg
10 situp in straddle @ 16 kg
10-10 small windscreen wiper @ 20 kg
10-10 snatch @16 kg
1-1 TGU @ 20 kg
3-3 lunge and press on the same side @ 16 kg
3-3 lunge and press on the opposite side @ 16 kg
20 swing @ 20 kg
10 situp in straddle @ 16 kg
10-10 small windscreen @ 20 kg
10-10 high pull @ 20 kg
1-1 TGU @ 20 kg
SMR, stretching

Afterwards we made an FMS test, result was 15, no asymmetry.

Tuesday, March 31

Class:
JM
ASLR correction
1-1 TGU without KB
10 deadlift, 5-5 halo
3 sets:
1-2-3(-4) clean-press-saw ladder
10-10 one handed swing
3 sets:
5-5 clean-press-overhead squat
3-3 renegade row
5-5 front lunge (clean position)
3 sets:
5-5 double clean&front squat
5-5 double windmill
10-10 windscreen wiper (last set: 5-5)
Tabata:
4 min, 20 sec on, 10 sec off: see-saw press / swing
4 min, 20 sec on, 10 sec off: snatch or clean / one handed swing
Brettzel, stretching

------------------------------------------

I finally got back my 20 kg kettlebell - of course it was a must to train with it :-) Bent press went really good but I felt the long time without practising – just as expected – at military press, I got altoghether two fine reps, both with right hand. But problems are there to solve :-)

SMR

2 sets:

3-3 bent press @ 16 kg

3-3 renegade row @16 kg

2-2 bent press @ 20 kg

2-2 renegade row @ 20 kg

2 sets:

3-3 clean&press @ 16 kg

3-3 lat pull @16 kg

2-2 clean&press @ 20 kg

2-2 lat pull @ 20 kg

Russian ladder:

3-3 floor press @ 16 kg – 2-2 floor press @ 20 kg – 1-1 floor press @ 24 kg – 2-2 floor press @ 20 kg – 3-3 floor press @ 16 kg

5-5 lat pull @ 20 kg

1 set:

2-2 clean&press @ 20 kg2-2 lat pull @ 20 kg3-3 clean&press @ 16 kg3-3 lat pull @16 kg

Russian ladder:

3-3 armbar press @ 16 kg – 2-2 armbar press @ 20 kg – 3-3 armbar press @ 16 kg

5x20 swing @ 24 kg

SMR