Thursday, 9 April

Class:

JM
rotation stability correction
1-1 TGU without KB
10 deadlift, 5-5 halo
1-1 TGU rotation

3 sets: 3-3 floor press – 5-5 windscreen wiper – 5-5 situp in straddle

3 sets: 2-2 TGU – 5-5 front lunge – 5-5 ULP

3 sets: 1-1 TGU&windmill – 3-3 overhead squat – 10-10 one handed swing

VO2 max, 15:15 sec protocol, 10-15 min snatch

Stretching

---------------------------------------------
Ervin designed a great workout for the night class:

JM
10 deadlift @ 20 kg
15 deadlift @ 20 kg
6-6 halo @ 16 kg
7-7 halo @ 16 kg
10 min, 15 sec on:15 sec off: clean&press @ 16 kg (3 reps) / one handed swing with the same hand @ 16 kg (11 reps) / 1 min

2x5 goblet squat @ 20 kg
4x5 double front squat @ 2x16 kg
2x5-5 dead clean @ 20 kg

20-20 rotation swing in one/another direction @ 20 kg
10-10 bottom up swing @ 20 kg
5-5 para clean @ 20 kg
10-10 bottom up swing @ 20 kg
20-20 DARC swing @ 20 kg

Tabata, 4 min: 20 sec on:10 sec off: snatch @ 16 kg (10-10, 9-9, 9-9, 9-9)
Stretching