Last Thursday

Class:

JM

1-1 TGU with neck and shoulder rotation at each step

80 swing

3 ladders: 1-2-3 clean-bent press-windmill-overhead squat-saw l,r

80 swing

3 sets: 3 floor press-4 armbar press-5 renegade row l,r

80 swing

3 sets: 10-10 windscreen wiper-5-5 front lunge-5-5 back lunge

80 swing

5-5 situp, KB locked out overhead, legs hold down by partner

Brettzel, stretching

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At Ervins class in the evening:

JM

10 deadlift @ 16 kg

10-10 single legged two handed deadlift @ 16 kg

3-3 halo @ 16 kg

3-3 slow halo @ 16 kg

3 slow combined halo @ 16 kg

10-10 one handed swing @ 16 kg

1-2-3 clean-press-saw + 1-1 single legged press l,r @ 16 kg

1-2-3 clean-side press-saw + 1-1 press with in line legs + 1-1 single legged renegade row, l,r @ 16 kg

1-2-3 clean-press with in line legs -saw, l,r @ 16 kg

1-2-3 clean- single legged press-saw, l,r @ 16 kg

2x 20 iron breatch @ 20 kg + power breathing

30 swing a' power breathing @ 16 kg

VO2 max 36:36 sec test @ 16 kg, 6 min – my VO2 36:36 number @ 16 kg: 15 (2 plus to the last test half year ago)

VO2 max 36:36 sec protocol, 8 sets (4 l, 4 r) @ 16 kg, altogether 120 snatch @ 16 kg

Stretching