Short status report

... on the way to recover from a bad cold...

update

January 19, 2010
JM
5 DL – 1 GS – 5 DL – 2 GS – 5 DL – 3 GS – 5 DL – 4 GS – 5 DL – 5 GS
12 min swing, minimum: 20 swing / min
5 x 3-3 / 4-4 / 5-5 MP – lat pull
2 sets: 8-8 floor press – 8-8 side lunge – 8-8 side lift
2 sets: 5 Janda situp - 10 hip lift - 20 windscreen wiper
8 min swing, minimum: 20 swing / min
Stretch

January 21, 2010
JM
10 DL – 5 ULP – 5-5 one handed DL – 5-5 halo – 5-5 single legged DL – 5-5 ULP to hold

19 swing – 1 GS
18 swing – 2 GS
…
10 swing – 10 GS

1-1 TGU & 1-1 side press & 1-1 windmill
1-1 TGU & 2-2 side press & 2-2 windmill
1-1 TGU & 3-3 side press & 3-3 windmill
1-1 TGU & 2-2 side press & 2-2 windmill
1-1 TGU & 1-1 side press & 1-1 windmill

2 sets: 10 crunch – 10 hip lift – 20 Russian twist

8-10 min VO2 max: snatch / clean / swing

Stretch

January 26, 2010
JM
5-5 halo – 8 DL – 3 slow GS – 9 DL – 3 slow GS – 10 DL – 3 slow GS

10 min swing, 2 KB: usual KB 20 swing / min; lighter KB: 22 swing / min

5x1-2-3 ladders, 5-5 lat pull in between:
1.) kneeling press
2.) half kneeling press
3.) ILL press
4.) single legged press
5.) MP

2 sets: swing-clean-high pull-snatch 3x1-1

2 sets: 6 Janda situp - 10 ASLR - 20 bicycle

10 min swing, 2 KB: usual KB 20 swing / min; lighter KB: 22 swing / min

Stretch

January 28, 2010 – powered by Ervinator

Thursday

JM
10 DL - 5-5 halfway halo – 10 ULP

10 Swing–Catch-Squat – 5 ULP – 10 Swing–Catch-Squat
5 DL – GS&curl-two handed press-French press
5-5 egykezes DL-front squat-press
10 Swing–Catch-Squat – 5 ULP – 10 Swing–Catch-Squat
5 DL – GS&curl-two handed press-French press
5-5 egykezes DL-front squat-press
10 Swing–Catch-Squat – 5 ULP – 10 Swing–Catch-Squat

5x1-1 TGU

2 kör: 10 hasprés – 10 páros lábemelés – 20 bicikli

6 perc VO2 max 15 sec on:15 sec off
Nyújtás

Tuesday

JM
10 DL - 5-5 halo - 10 ULP - 10 GS

10 min swing, minimum: 20 swing / min

3 sets: 1-2-3 (b, j) clean-press-saw - 1-2-3 clean&front squat

2 sets: 5 Janda situp - 10 hip raise - 20 bicycle

10 min swing, minimum: 20 swing / min
Stretch

:-(

As the consequence of the avalanche accident in Vysoke Tatry, the right foot of Zsolt Erőss, mountain climber (first Hungarian ascent of Mount Everest) has been amputated. We are very sorry for Zsolt and wish him a quick recovery but at the same time we are happy that he is among us and most propably he will not have to give up climbing, either. Considering his physical abilities and spirits we are sure that he - just like Szabolcs Szendrő - will have one foot on the summit, too!

5 goals

... one more fabolous than the other. That is the result of Márton Tóth of the Interleaugue waterpolo match FTC-Oradea (10:7). Here is one of them:

Thursday

JM
3 GS - 5 DL - 3 GS - 3-3 SHDL - 3 GS - 3-3 SLDL - 3 GS - 3-3 SHSLDL - 3 GS

1 min ULP

1-1 TGU – 20 SW
2-2 TGU – 15 SW
3-3 TGU – 10 SW
2-2 TGU – 15 SW
1-1 TGU – 20 SW

1 min ULP

5 min VO2 max, 15 sec on:15 sec off, 10 sets
3 sets: 5 Janda, 10 leg raise, 20 bicycle
Stretch

Team of Pain :-)

... to be continued...

Tuesday

JM
25 SW – 10 ULP – 25 SW
2 sets: 5-5 MP – 5-5 row – 5-5 FSQ – 5-5 one handed DL
25 SW – 10 ULP – 25 SW
2 sets: 5-5 side press – 5-5 windmill – 5-5 bent press – 5-5 side pull
25 SW – 10 ULP – 25 SW
3 sets: 5-5 floor presss - 10 crunch – 10 leg raise – 20 bicycle
25 SW – 10 ULP – 25 SW
Stretch

2010...

2009 was a bit mixed for us – it brought much pleasure, struggle and unfortunately some aching losses, too. For the pleasure thanks to Ervin, Monti, our families, friends, our fantastic classes and of course the RKC community. We learnt a lot from the struggles and will not forget those who have gone (it would not be possible, anyway)…

We hope for a brighter and happier 2010 for everyone!

The beginning was promising, so far I could train every day. For a while, my own training will not be posted on the blog whereas it is part of a joint experimental project with Adam and we do not want to publish it as long as we do not have the result. Certainly everything will be communicated in due time J
Of course I will keep you informed on significant events and post he class’ workouts, e.g. to motivate those absent ;-)

The first significant event of this new year was induced by Dani, founding member of the Team of Pain – you will hear from them soon! – sending the following e-mail on December 31, 2009: "This time I have not only warmed up but trained: 1*1000 snatch @ 16kg, with a little stop, without dropping the weight: 44:08 min"

He succeeded to inspire me: yesterday I put on my good, worn cut-off-fingers-gloves and took the 8 kg kettlebell. The result is 1000 snatch @ 8 kg, without stop, in 39 min 42 sec. The schedule was: 10x20+80x10.
Thanks to Dani for the motivation, to Ervin for counting and cheering on (and of course to Monti for laying still for 40 minutes :-)

Message to my class: as you know you will only receive anything which are weighed in the balances and are not found wanting… >-D
(Before you get frightened, I will not force anyone to snatch that much if not wanted. However, who wants to try, shall have the possibility :-))