Monti in the exhibition ring

Cathing up...

Last Tuesday, March 24
Class:
JM
10 deadlift
5-5 halo
3-3 rotary stability roll over
1-1 TGU without KB
2-2 bent press without KB
3-3 windmill, pulled to the KB down
3-3 half kneeling bent press smallest weight
2-2 half kneeling bent press middle weight
1-1 half kneeling bent press heavy weight
2-2 half kneeling bent press middle weight
3-3 half kneeling bent press smallest weight
40 swing
3-3 bent press smallest weight
2-2 bent press middle weight
1-1 bent press heavy weight
2-2 bent press middle weight
3-3 bent press smallest weight
40 swing
3-3 bent press-windmill-overhead squat smallest weight
2-2 bent press-windmill-overhead squat middle weight
1-1 bent press-windmill-overhead squat heavy weight
2-2 bent press-windmill-overhead squat middle weight
3-3 bent press-windmill-overhead squat smallest weight
40 swing
5 goblet squat
2 squat with knees closed
2 squat with knees closed with KB
2-2 pistol preparation jump
1-1 pistol, on two legs on the way up
1-1 pistol preparation jump
1-1 pistol
2 sets without break:
3-3 windmill - 4-4 clean - 2-2 bent press - 5-5 snatch / high pull / one handed swing - 5 goblet squat - 20 swing
Stretching

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At Ervin’s class in the night:

JM
2x5-5 halo @ 16 kg
5-5 lifting from shoulder to shoulder above the head @ 16 kg
5 French press @ 16 kg
1-2-3-4-5 clean-press-saw (b, j) @ 16 kg
1-2-3-4-5 clean-press-saw (b, j) @ 16 kg
1-2-3-4 clean-press-saw (b, j) @ 16 kg
40 swing
5-5 see-saw floor press @ 2x16 kg
5-5 see-saw floor press @ 2x16 kg
5 double squat @ 2x16 kg
5 double squat @ 2x16 kg
10 windscreen wiper @ 2x16 kg
10 windscreen wiper @ 2x16 kg
10 double clean @ 2x16 kg
10 double clean @ 2x16 kg
50 hand to hand swing @16 kg
1 min ULP @ 16 kg
1 min Viking push press (l) @ 16 kg, 1 min rest 1 min Viking push press (r) @ 16 kg
Stretching

Wednesday, March 25
Hope to recall it correct:

JM
10 pullup @ 20 kg
6-6 halo @ 16 kg
5-5 military press @ 16 kg
10 goblet squat @ 20 kg
10 situp in straddle @16 kg
10-10 small windscreen wiper @ 20 kg
20 swing @ 20 kg
3-3 press in straddle@ 16 kg
10 situp in straddle @16 kg
10-10 small windscreen wiper @ 20 kg
10-10 Russian twist in straddle @ 16 kg
10-10 one handed swing @ 20 kg
3-3 press in straddle @ 16 kg
10 situp in straddle @16 kg
10-10 small windscreen wiper @ 20 kg
3-3 halo in straddle @ 16 kg
10-10 Russian twist in straddle @ 16
25 swing @ 20 kg
3-3 press in straddle @ 16 kg
10 situp in straddle @16 kg
3-3 halo in straddle @ 16 kg
10-10 small windscreen wiper @ 20 kg
10-10 Russian twist in straddle @ 16 kg
30 swing @ 20 kg
3-3 half kneeling military press @ 16 kg
5-5 one handed SLDL @ 20 kg
5-5 ULP to hold @ 20 kg
3-3 in-line military press @16 kg
3-3 TGU @ 20 kg
10-10 high pull @ 20 kg
5-5 ULP to hold @ 20 kg
40 swing @ 20 kg
SMR, stretching


Last Thursday, March 26
Class, Russian ladders:
JM
10 deadlift 5-5 halo
3-3 rotary stability rollover
1-1 TGU without KB
1-1 TGU rotation
3-3 TGU smallest weight
2-2 TGU middle weight
1-1 TGU heavy weight
2-2 TGU middle weight
3-3 TGU smallest weight
10 ULP
3-3 windmill smallest weight
2-2 windmill middle weight
1-1 windmill heavy weight
2-2 windmill middle weight
3-3 windmill smallest weight
10 ULP
3-3 TGU smallest weight
2-2 TGU middle weight
1-1 TGU heavy weight
2-2 TGU middle weight
3-3 TGU smallest weight
10 ULP
3-3 windmill smallest weight
2-2 windmill middle weight
1-1 windmill heavy weight
2-2 windmill middle weight
3-3 windmill smallest weight
10 ULP
5 min VO2 max, 15 sec on:15 sec off, 10 sets, snatch/clean
Stretching
You all have developed a lot in your TGU, I am proud of You!

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At Ervin’s class in the night:
JM
10 deadlift @ 16 kg
12 deadlift @ 16 kg
5-5 halo @16 kg
6-6 halo @ 16 kg
1-2-3-4 clean-press-saw (l, r) @ 16 kg
1-2-3 clean-press-saw (l, r) @ 16 kg
1-2-3 clean-press-saw (l, r) @ 16 kg
1-2-3 clean-press-saw (l, r) @ 16 kg
1-2-3 clean-press-saw (l, r) @ 16 kg
2x30 swing @ 16 kg
3-3 armbar press @ 16 kg
3-3 renegade row @ 16 kg
10-10 windscreen wiper @ 16 kg
10-10 one handed swing @16 kg
3-3 armbar press @ 16 kg
3-3 renegade row @ 16 kg
10-10 windscreen wiper @ 16 kg
5-5 snatch up-windmill-snatch down @ 16 kg
6-6 snatch up-windmill-snatch down @ 16 kg
8-8 Viking push press-windmill-Viking push press @ 16 kg
10 ULP @ 16 kg
10-10 snatch @ 16 kg
12-12 snatch @ 16 kg
60 swing @ 16 kg
80 swing @ 16 kg
Stretching

Stirring but fruitful weekend

Friday was a planned rest day, on Saturday I had lessons at the Physical Education College, afterwards a make-her-tired walk with Monti and then came to bath and dry the dog. What shall I say, the latter was equal to a workout. Monti tolerated bathing more or less but she hates being dried, three of us kept her down and Zoli made the drying. Meanwhile we had to pay attention not to devastate her fur where already dried… I will not go int further details.
The result was a more beautiful Bernese Mountain Dog Girl, who slowly forgave us. That is was worth all the work, turned out on Sunday: as a debut participant on a dog show, Moonlight of Szárazpatak (Szárazpataki Holdfény, the official name of Monti) received a judgement „excellent” and won the class of young female bernese mountain dogs! Little Monti, we are very-very proud of you!!! Photos are coming soon :-) Thanks for the support for the bathing-drying team and for everything to Zoli, breeder of little Monti :-D

Sunday workout:
JM
2 sets:
3x1-1 TGU @ 24 kg
30 swing @ 24 kg
2 sets:
5-5 windmill @ 24 kg
5-5 clean @ 24 kg
2 sets:
20 iron breath @ 24 kg
5 nyolcas @ 24 kg
SMR, Tiger Tail

Sunday Russian ladder

It is always worth to keep Ervin's advice. He suggested Russian ladder for my workout yesterday night and I have to admit that it was really effective. Try it and you will understand what I am thinking of! ;-)

JM
1-1 TGU @16 kg
1-1 TGU @ 20 kg
1-1 TGU @ 24 kgTGU
Russian ladder (continuosly per side without rest with one weight):
3-3 TGU @ 16 kg
2-2 TGU @ 20 kg
1-1 TGU @ 24 kg
2-2 TGU @ 20 kg
3-3 TGU @ 16 kg
Windmill orosz létra:
4-4 windmill @ 16 kg
3-3 windmill @ 20 kg
2-2 windmill @ 24 kg
3-3 windmill @ 20 kg
4-4 windmill @ 16 kg
Brettzel, SMR

SMR advisor

The SMR advisor course was yesterday, we talked over everything very detailed due to the familiar mood – extra thanks to Feri for his patience regarding the questions. I am very happy to have made a closer acquaintance with Balazs – he is a great person and you can only respect his trainings, too.
I could write long odes on how awesome and useful the course was but prefer a proof instead:
Yesterday evening I made an FMS test asked by a victim and troubleshooting her TGU. As already written by Feri, too, the test and the TGU have shown in full synch the same mistakes (asymmetry 2 in HS and ILL, inflexible hip). Prior to the corrective drills I took the foam roller and we started to work on the problem areas. No more surprise for me that – confirming the forecast of Feri – I could score with a very good hit proportion in advance which area would hurt and where, and after half an hour of SMR the hip lift improved a lot! Of course she has to work on the asymmetry but I wait a significant improvement by combining SMR and FMS corrective drills very soon (I will report on the results).
I did not spare the work for myself, either: I played with the Tiger Tail – it is a blessing for my neck, and a stiff trigger point in my left shoulder is giving in to the Knobble. The pain in my knee vanished after 10 minutes of SMR on the corresponding areas.
It is great to feel that I not only can begin something with the problems but can handle them :-) I am keen on this stuff, thanks for Feri for everything so far and I hope – actually am quite sure – that there will be a lot to thank for in the future, as well!

Inspired by Peter Lakatos, RKC II Team Leader

Both the flat and the garden were empty on Friday night without Ervin and Monti. They were at the countryside but on Saturday I had the SMR advisor course thus could not accompany them. What else could I have done but a great workout?
Having been impressed by the training hold by Peter I got the inspiration from him. I started each exercise with 16 kg to have my body get used to the right performance before switching weight where applicable. This has proven to be a good idea – I made TGUs with 24 kg for the third time and I can report that my heel stayed on the ground! Another great thing: I could make pistols with 16 kg on both legs for the first try ever (so far I made pistols with 12 kg). Not by chance: beforehand I always made the introduction drill shown by Peter :-)

JM
4x1-1 TGU @ 16 kg
10 swing @ 16 kg
3x1-1 TGU @ 20 kg
10 swing @ 20 kg
2x1-1 TGU @ 24 kg
10 swing @ 24 kg
3-3 lat pull @ 16 kg
3-3 lat pull @ 20 kg
3-3 bent press @ 16 kg
20 swing @ 16 kg
3-3 bent press @ 16 kg
20 swing @ 20 kg
3-3 bent press @ 16 kg
20 swing @ 24 kg
1-1 pistol @ 16 kg
10 ULP @16 kg
1-1 pistol @ 16 kg
10 ULP @ 20 kg
1-1 pistol @ 16 kg
10 ULP @ 24 kg
5-5 windmill @ 16 kg
10 ULP @ 16 kg
5-5 windmill @ 20 kg
10 ULP @ 20 kg
5-5 windmill @ 24 kg
10 ULP @ 24 kg
10-10 windscreen wiper @ 16 kg
10 ULP @ 16 kg
10-10 windscreen wiper @ 20 kg
10 ULP @ 20 kg
20 iron breath @ 24 kg
10 ULP @ 24 kg
FMS: 3x10-10 ASLR correction leg raise

Brettzel, SMR

Special Guest Stars

My class and the hard core of Ervin’s class had a special experience on Thursday: Peter Lakatos, RKC II, Team Leader accepted the invitation and he hold the training. I do not think it necessary to introduce Peter, but I want to tell that I do not only respect him very much for his excellent technical knowledge but at least the same for the way he can transmit this to the victims.
Belonging to those lucky ones who started kettlebell at Peter, I thought the class deserves to experience at least once who we owe our thanks for having introduced KBs to Hungary and to understand why I – and the other RKCs – regard Peter as absolute icon and role model.
Peter „brought along” Ferenc Csiky, RKC, FMS and SMR advisor to assist – that means, Feri helped to detect the problems. Thanks to his presence I used the opportunity and joined the class in training (who would have been so fool to miss it?!) J As agreed, the menu was bent press and pistol. It was utmost efficient, we received practical guidance with exercising not being relaxation, as well, but I have to praise the workout, too.
The awesome in Peter is that he has a simple solution – like Ooops! Really! – for everything. E.g. I could do the pistol so far only with my left leg. Peter has shown a preliminary exercise, I did it three times and after that – and since then – I can make the right leg pistol, as well!
That the guys did feel the honor was proved by the fact that the conversation with Peter and Feri after the class lasted further one and a half hour and the company parted very slowly (I do not want to say that they were listened to in respectful silence, but nearby…)

The workout was the following (do as many sets as you like – we had time for two, without any break):
2-2 bent press
10-10 snatch
5 goblet squat
25 swing

Peter, Feri, thank you very much again!

Tuesday

Class:
JM
10 DL, 5-5 halo, 5-5 ULP
1-1 TGU rotation
1-2-3 clean-press-saw (l,r)
40 swing (1)
1-2-3 windmill
40 swing (2)
3-3 half kneeling press on opposite leg
3-3 lat pull
3-3 half kneeling press on same leg
3-3 lat pull
40 swing (3)
3-3 half kneeling bent press on opposite leg
3-3 row
3-3 half kneeling bent press on same leg
3-3 row
40 swing (4)
3-3 clean-press-windmill-kneeling-bent press
40 swing (5)
3-3 clean-squat-press-windmill
40 swing (6)
5-5 clean-press-front lunge with same leg
10 situp in saddle lifting the KB from behind of the head
10-10 windscreen wiper
40 swing (7)
5-5 clean-press-front lunge with same leg
10-10 Russian twist
10-10 windscreen wiper
40 swing (8)
10-10 back lunge with ULP
30 iron breath
40 swing (9)
5-5 double windmill
5 three-phase windscreen wiper
40 swing (10)
Stretching

400 swings altogether, nice work, gentlemen!

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At Ervin’s class:

JM
3x7-7 halo @ 12 kg
2x 15 deadlift @ 16 kg
1-2-3 clean-press-saw ladder (l,r) @ 16 kg
1-1 clean-press-front lunge-press-clean-press-back lunge-press-clean-press @16 kg
3-3 lat pull @ 16 kg
1-2 ladder (l,r) clean-press-front lunge-press-clean-press-back lunge-press-clean-press @ 16 kg
6-6 lat pull @ 16 kg
3-3 clean-squat-press @ 16 kg
3-3 lat pull
3x1-2-3 ladder (l,r) clean-squat-press-saw @ 16 kg
3-3 windmill position, pull down to the KB (stretching)
3-3 windmill&pull down to the KB (stretching) @ 16 kg
10 situp lifting the KB from behind and pressing with both hands above the head, legs hold down by partner @ 16 kg
3-3 windmill&pull down to the KB (stretching) @ 16 kg
10 situp lifting the KB from behind and pressing with both hands above the head, legs hold down by partner @ 16 kg
3-3 windmill&diagonal pull down to the KB (stretching) @ 16 kg
10 situp lifting the KB from behind and pressing with both hands above the head, legs hold down by partner @ 16 kg
7 min, pro one min:
20 swing @ 16 kg
10-10 one handed swing @ 16 kg
20 swing, every 2. high swing @ 16 kg
20 swing @ 16 kg
1 min ULP @16 kg
20 high swing @ 16 kg
1-1 armbar stretch @ 16 kg, stretching