Weekend workouts

Friday, 21 August
JM, 10 deadlift @ 12 kg, 10 goblet squat @ 12 kg, 10 ULP @ 12 kg

VO2 max, 15 sec on:15 sec off, 60 sets, 30 min, 8 reps/set @ 12 kg

2x10-10 one legged - 10 two legged ASLR @ 12 kg

10-10 small windscreen wiper, 10 two legged ASLR @ 12 kg

3x10 slow pushup on parapet, max. tension

3x10-10 one legged deadlift @ 12 kg
5-5 pistol on low chair and back
Stretching

Saturday, 22 August
JM

with 30 sec rests in between: 20 two handed swing – 10-10 one handed swing – 20 hand to hand swing – 20 two handed swing – 10-10 one handed swing – 20 hand to hand swing @ 20 kg

Bridge, tension, rotation 3x(30 mp hold, 15 l-r)
Stretching

Sunday, 23 August
JM, 10 deadlift @ 12 kg, 10 goblet squat @ 12 kg, 10 ULP @ 12 kg

VO2 max, 15 sec on:15 sec off, 60 sets, 30 min, 8 reps/set @ 12 kg

4x8 goblet squat @ 12 kg
3x5-5 military press @ 12 kg
3x5 Janda situp
3x10-10 Russian twist @ 12 kg
Forearm bridge hold in tension, forearm raise and stretch (l, r), leg raise and stretch (30 sec, 15-15 sec, 15-15 sec)
SMR

Altogether 1.440 snatches last week...