Tuesday

Class:
JM
10 DL, 5-5 halo, 5-5 ULP
1-1 TGU rotation
1-2-3 clean-press-saw (l,r)
40 swing (1)
1-2-3 windmill
40 swing (2)
3-3 half kneeling press on opposite leg
3-3 lat pull
3-3 half kneeling press on same leg
3-3 lat pull
40 swing (3)
3-3 half kneeling bent press on opposite leg
3-3 row
3-3 half kneeling bent press on same leg
3-3 row
40 swing (4)
3-3 clean-press-windmill-kneeling-bent press
40 swing (5)
3-3 clean-squat-press-windmill
40 swing (6)
5-5 clean-press-front lunge with same leg
10 situp in saddle lifting the KB from behind of the head
10-10 windscreen wiper
40 swing (7)
5-5 clean-press-front lunge with same leg
10-10 Russian twist
10-10 windscreen wiper
40 swing (8)
10-10 back lunge with ULP
30 iron breath
40 swing (9)
5-5 double windmill
5 three-phase windscreen wiper
40 swing (10)
Stretching

400 swings altogether, nice work, gentlemen!

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At Ervin’s class:

JM
3x7-7 halo @ 12 kg
2x 15 deadlift @ 16 kg
1-2-3 clean-press-saw ladder (l,r) @ 16 kg
1-1 clean-press-front lunge-press-clean-press-back lunge-press-clean-press @16 kg
3-3 lat pull @ 16 kg
1-2 ladder (l,r) clean-press-front lunge-press-clean-press-back lunge-press-clean-press @ 16 kg
6-6 lat pull @ 16 kg
3-3 clean-squat-press @ 16 kg
3-3 lat pull
3x1-2-3 ladder (l,r) clean-squat-press-saw @ 16 kg
3-3 windmill position, pull down to the KB (stretching)
3-3 windmill&pull down to the KB (stretching) @ 16 kg
10 situp lifting the KB from behind and pressing with both hands above the head, legs hold down by partner @ 16 kg
3-3 windmill&pull down to the KB (stretching) @ 16 kg
10 situp lifting the KB from behind and pressing with both hands above the head, legs hold down by partner @ 16 kg
3-3 windmill&diagonal pull down to the KB (stretching) @ 16 kg
10 situp lifting the KB from behind and pressing with both hands above the head, legs hold down by partner @ 16 kg
7 min, pro one min:
20 swing @ 16 kg
10-10 one handed swing @ 16 kg
20 swing, every 2. high swing @ 16 kg
20 swing @ 16 kg
1 min ULP @16 kg
20 high swing @ 16 kg
1-1 armbar stretch @ 16 kg, stretching