Thursday

In my class yesterday the beginners learnt how to clean, and the advaced victims - after some light workout - tested their VO2 max, and after recovered to being able to breath normally again, they made a 10 minutes VO2 max protocol @ 15:15 sec. Great job, guys!

-----
At Ervin’s class in the evening:

JM
10 deadlift facing the wall bars as close as possible @ 16 kg
10-10 one hand deadlift facing the wall bars as close as possible @ 16 kg
10-10 sit back holding the wall bars with one hand, KB in rack position in the other hand @ 16 kg

40 swing @ 16 kg

30-30 shoulder lift @ 16 kg
10-10 shoulder circles with KB in rack position @ 12 kg
1 circle in the gym: Gorilla walk with KB in rack position, half circle left, another half right @ 16 kg

40 swing @ 16 kg

1-2-3-4 clean-side press-saw @ 16 kg
1-2-3 clean-press-overhead squat-saw @ 16 kg
1-2-3-4 clean-press-half press-saw @ 16 kg
40 swing

5-5 situp KB locked overhead legs hold down by the partner @ 12 kg
1 circle in he gym: Gorilla walk on toes with KB in rack position, half circle left, another half right @ 16 kg

40 swing

5-5 situp KB locked overhead legs hold down by the partner @ 12 kg
1 circle in the gym front lunge with ULP @ 16 kg

40 swing

5-5 situp KB locked overhead legs hold down by the partner @ 12 kg

1 min left-1 min right slingshot @ 16 kg

One handed swing ladder @ 12 kg: 1-1, 2-2, 3-3 …. 15-15
Stretching