Tuesday

Class:

JM
10 DL – 5-5 halo
5-5 SLDL – 5-5 halo

3 sets:
10-10 one handed swing
2-2 TGU
5-5 windmill
5 goblet squat
5-5 snatch

Tabata 1: 20 sec on:10 sec off, 4 min
see-saw press / swing

5-5 ULP

Tabata 2: 20 sec on:10 sec off, 4 min
swing

5-5 ULP

Tabata 3: 20 sec on:10 sec off, 4 min
see-saw press / swing

Stretching

Beginners made a deadlift-swing-ULP workout and absolute beginners leart to swing. Everybody kicked ass, nice work, folks! To those hit by the flu: get better soon and do not touch a kettlebell as long as you have fever!

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Workout at Ervin's class:

JM

10 deadlift, 5-5 halo
10 SLDL, 5-5 halo
10 SLDL, 5-5 halo

5-5 clean&press @ 16 kg
5x1-1 clean&press with extra tension @ 16 kg

3 sets:
5-5 bottom up clean @ 12 kg
2-2 bottom up press @ 12 kg
5-5 renegade row with tumbled KB @ 12 kg

100 swing @ 16 kg

at the bar walls:
5-5 split squat, back leg hooked into the bars @ 16 kg
5-5 split squat, one front leg hooked into the bars @ 16 kg
5-5 pistol without KB with upper grip
5-5 pistol without KB with low grip
1-1 pistol with KB (to be developed further) @ 12 kg

100 swing @ 16 kg

3 sets:
10-10 Russian twist @ 16 kg
5-5 windmill

100 swing @ 16 kg

Stretching