Saturday, 4 April

Friday night we travelled to the countryside with Ervin and Monti to relax after a busy week in good company J Of course we took three KBs (16 kg, 20 kg, 24 kg) and the pre-name-day-present of Ervin, a Rope of 10 m. Saturday we used the fine weather and made „some” workout:

JM

TGU Russian ladder:
5x1-1 TGU @ 16 kg - 4x1-1 TGU @ 20 kg - 3x1-1 TGU @ 24 kg - 4x1-1 TGU @ 20 kg - 5x1-1 TGU @ 16 kg

Windmill Russian ladder:
6-6 windmill @ 16 kg - 5-5 windmill @ 20 kg - 4-4 windmill @ 24 kg - 5-5 windmill @ 20 kg - 6-6 windmill @16 kg

1-1 swing-clean-high pull-snatch @ 24 kg

Windmill Russian ladder:
6-6 windmill @ 16 kg - 5-5 windmill @ 20 kg - 4-4 windmill @ 24 kg - 5-5 windmill @ 20 kg - 6-6 windmill @16 kg

5 goblet squat @ 20 kg - 5-5 SLDL @ 20 kg
3-3 front squat @ 24 kg - 3-3 SLDL @ 24 kg
5 goblet squat @ 20 kg - 5-5 SLDL @ 20 kg
3 goblet squat @ 24 kg - 3-3 SLDL @ 24 kg

Rope workout
VO2 max, 15:15 sec protocol, parallel waves, 17 wave / set, 5 min, 10 sets

SMR

After the rope workout I had to lay on my stomach and trying to breath normally again and respected Ervin very much, who – after some GTG first try – made a 20 minutes workout with 15 sec on / 15 sec off and was not knocked out afterwards, either (he changed parallel with alternate waves).