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

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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