Tuesday

Class:
JM
2 sets: 10 deadlift+5-5 halo+5-5 ULP
2 sets: 5-5 clean&press+5-5 lat pull+30 swing
2 sets: 5-5 one legged press+5-5 renegade row+30 swing
2 sets: 5-5 half kneeling press+5-5 windscreen wiper+30 swing
2 sets: 5-5 sitting press+30 iron breath+30 swing
2 sets: 5-5 situp with KB locked out overhead+5-5 Russian twist+30 swing
5-5 windmill+5-5 front lunge
Stretching

Prior to the class we rechecked the active straigth leg raise (ASLR) of Attila. At the FMS screen last week it showed 1-1this was the weakest link in the chain, we started to work on it. He made the correction drills for five days and performed yesterday a very stable 2-2!! :-D He hardly wanted to believe it, but here it was – the system works, and how simple! :-)
After the class further FMS screens, sooner or later everyone will have it done...
-----
Ervin hold a great class in the evening, I will certainly show the TGU-windmill ladder to my class on Thursday!

JM
10 deadlift @ 20 kg
5-5 circle deadlift @ 20 kg
Ladders:
windmill-floor press-windmill-TGU situp-windmill-TGU brigde-windmill-TGU @ 20 kg left, right
50 swing @ 20 kg
windmill-floor press-windmill-TGU situp-windmill-TGU brigde-windmill-TGU @ 20 kg left, right
50 swing @ 20 kg
floor-press-TGU situp-press- TGU half kneeling-press-TGU standup-press@16 kg left, right
50 swing @ 20 kg
TGU standup-press-TGU half kneeling position-press-sit down-press-finish-floor press @ 16 kg left, right
50 swing

5 Hackensmidth squat @ 16 kg
10 situp with KB locked out overhead @12 kg left
8 Hackensmidth squat @ 16 kg
10 situp with KB locked out overhead @12 kg left
8 Hackensmidth squat @ 16 kg

Swing ladder: 1-1, 2-2, 3-3, 4-4, 5-5, 6-6, 7-7 one handed swing @ 20 kg

5-5 halfway snatch @ 16 kg
5-5 high pull @ 20 kg
5-5 snatch @ 20 kg
9-9 snatch @ 16 kg
8-8 snatch @ 16 kg
7-7 snatch @ 16 kg
Stretching