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