Tuesday

Together with the class @ 16 kg:

JM

10 deadlift

2 sets: 5-5 SLDL+5-5 halo+5 ULP

ladder
1-2-3 clean-squat-press with the swung of the stan dup-saw+5-5 front lunge
1-2-3 clean-squat-press-stand up-saw+5-5 back lunge
1-2-3 clean-press-overhead squat-saw+5-5 fornt lunge

20 swing

2-2 TGU+windmill+floor press+armbar press

20 swing

30 sec ULP

10 min swing, 30 mp on: 30 mp off (21 reps)

10 ULP
5-5 windscreen wiper
5-5 windmill
5 ULP

Stretching


Two hours later, at the class of Ervin @ 12 kg:

JM

10 deadlift
10-10 SLDL
10 deadlift on toes

ladder
1-2-3 clean-press-5xon toes and back down-saw
1-2-3 clean-front lunge to half kneeing position-press-back to clean-stand up-saw
1-2-3 clean-front lunge to half kneeing position, front leg on toes-press-back to clean-stand up-saw

5-5 floor press
4-4 floor press+1-1 armbar press
3-3 floor press+2-2 armbar press

10 ULP

2x5-5 front squat
3x5-5 clean at the wall bars, hanging with one hand

30 swing
10-10 one handed swing
10-10 snatch
10 ULP

4 min H2H swing
30 mp on : 30 mp off
40 mp on : 20 mp off
50 mp on : 10 mp off
60 mp on

10 ULP

Stretching