Thursday

Class

Beginneres exercised swing and deadlift, learnt the ULP and started to get acquainted with TGU. Advanced victims had the following workout:

JM

10 DL – 5-5 halo
5-5 SLDL – 5-5 halo

5-5 TGU

100 swing (3x rest allowed)

3 sets:
5-5 front squat
5-5 windmill
5-5 windscreen wiper

at the wall bars - 2 sets:
5-5 one handed deadlift
5-5 clean

100 swing (3x rest allowed)

2 sets:
5-5 front lunge
40 iron breath
5-5 back lunge

Stretching

-------
My training, at the class of Ervin:

JM

2x10 deadlift @ 16 kg

1-1 TGU @ 16 kg
1-1 slow TGU @ 16 kg
1-1 very slow TGU @ 16 kg
1-1 even slower TGU @ 16 kg
1-1 absolute slow TGU @ 16 kg
1-1 utmost slow TGU @ 16 kg

5-5 windmill @ 16 kg
5-5 on the way down slow windmill @ 16 kg
5-5 quick windmill @ 16 kg
5-5 low(16 kg)-and-high(12 kg) windmill
5-5 low(12 kg)-and-high(16 kg) windmill

80 two hand swing @ 16 kg
1,5 min ULP to a hold @ 16 kg
80 two hand swing @ 16 kg
1,5 min ULP @ 16 kg
80 hand to hand swing @ 16 kg
1 circle in the gym with front lunge-ULP @ 16 kg
80 two hand swing @ 16 kg

One handed swing ladder @ 16 kg: 1-1, 2-2, 3-3, 4-4, 5-5, 6-6, 7-7, 8-8, 9-9, 10-10

Stretching