Thursday, 23 April

Class:

JM
RS correction, NTGU, bridge, standing rotation
5-5 full rolling armbar press with 2-2 shoulder rotation
5-5 half kneeling 2H BUP
5-5 half kneeling WM
5-5 situp with KB pressed out
10-10 one handed swing – 20 swing
3-3 TGU
10-10 one handed swing – 20 swing
3-3 TGU & para press at top
10-10 one handed swing – 20 swing
2-2 TGU & 2 para press
10-10 one handed swing – 20 swing
2-2 TGU & 3 para press
10-10 one handed swing – 20 swing
2-2 TGU & 3 para press & windmill at top
Without a break:
20-20 one handed swing – 15-15 high pull – 12-12 clean – 10-10 snatch – 12-12 clean – 15-15 high pull – 20-20 one handed swing
Stretching
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With respect to the muscle pain of the previous day – although SMR and Tiger Tail helped a lot – I turned the volume down, i.e. I trained with 12 kg at Ervin’s class.

JM
10 deadlift
10-10 SLDL
10-10 one handed swing
5 min VO2 max, 15:15 sec, snatch
5-5 clean-press-saw
5 min VO2 max, 15:15 sec, Viking push press
3-3 sitting press
3-3 saw
50 iron breath5 min VO2 max, 15:15 sec, jerk
10-10 situp with KB locked out
5 min VO2 max, 15:15 sec, snatch
Stretching