Thursday

Class:
JM
5-5 passing DL, 5-5 halo, 5-5 ULP
5-5 SLDL, 5-5 halo, 5-5 ULP
1-1 TGU rotations

50 swing

1-1 TGU+1 windmill+1 floor press
1-1 TGU+2 windmill+2 floor press
1-1 TGU+3 windmill+3 floor press

50 swing

1-1 TGU+1 windmill+1floor press+1 armbar press
1-1 TGU+2-windmill+2 floor press+2 armbar press
1-1 TGU+3 windmill+3 floor press+3 armbar press
1-1 TGU+4 windmill+4 floor press+4 armbar press

rest

VO2 max, 15:15 sec, 15 min (30 sets) or max. 20 min (40 sets)

Those who finished at 10 or 15 min:
5-5 ULP
5-5 windscreen wiper
5-5 ULP
5-5 windscreen wiper
FMS correction stretching, Brettzel, stretching
Ladies and Gentlemen, very nice work, I am proud of you!
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At Ervin’s class in the evening:
JM
10 deadlift @ 16 kg
15 deadlift @ 16 kg
6-6 halo @ 16 kg
7-7 halo @ 16 kg
10 catch-squat-press @ 16 kg
5-5 clean&press @ 16 kg
5-5 lat pull @16 kg
10 swing-catch-squat-press @ 16 kg
6 two handed lift in sitting back position @ 16 kg
5-5 clean&press&squat @16 kg
6 two handed lift in sitting back position @ 16 kg
5-5 snatch up-overhead squat-snatch down @ 16 kg
5-5 renegade row @ 16 kg
3-3 sitting press @ 16 kg
3-3 renegade row @ 16 kg
3-3 press leaning to the side, leant on the elbow @ 16 kg
3-3 press lying on the side, leant on the elbow, legs crossed @ 16 kg
3-3 press lying on the side, leant on the elbow with wider legs, legs crossed, leant by the front leg @ 16 kg
10 situp @ 16 kg
5-5 situp with one straigth leg slightly raised @ 16 kg
10 two handed swing-10 left handed swing-10 right handed swing @ 16 kg
15 two handed swing-15 left handed swing-15 right handed swing @ 16 kg
4x5 left handed swing-5 ULP-5 right handed swing-5 ULP @ 16 kg
Tabata: 4 min, 20 sec on:10 sec off: snatch/slingshot @ 16 kg
Stretching
Thanks for the really great workout! :-)