Tuesday, March 31

Class:
JM
ASLR correction
1-1 TGU without KB
10 deadlift, 5-5 halo
3 sets:
1-2-3(-4) clean-press-saw ladder
10-10 one handed swing
3 sets:
5-5 clean-press-overhead squat
3-3 renegade row
5-5 front lunge (clean position)
3 sets:
5-5 double clean&front squat
5-5 double windmill
10-10 windscreen wiper (last set: 5-5)
Tabata:
4 min, 20 sec on, 10 sec off: see-saw press / swing
4 min, 20 sec on, 10 sec off: snatch or clean / one handed swing
Brettzel, stretching

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I finally got back my 20 kg kettlebell - of course it was a must to train with it :-) Bent press went really good but I felt the long time without practising – just as expected – at military press, I got altoghether two fine reps, both with right hand. But problems are there to solve :-)

SMR

2 sets:

3-3 bent press @ 16 kg

3-3 renegade row @16 kg

2-2 bent press @ 20 kg

2-2 renegade row @ 20 kg

2 sets:

3-3 clean&press @ 16 kg

3-3 lat pull @16 kg

2-2 clean&press @ 20 kg

2-2 lat pull @ 20 kg

Russian ladder:

3-3 floor press @ 16 kg – 2-2 floor press @ 20 kg – 1-1 floor press @ 24 kg – 2-2 floor press @ 20 kg – 3-3 floor press @ 16 kg

5-5 lat pull @ 20 kg

1 set:

2-2 clean&press @ 20 kg2-2 lat pull @ 20 kg3-3 clean&press @ 16 kg3-3 lat pull @16 kg

Russian ladder:

3-3 armbar press @ 16 kg – 2-2 armbar press @ 20 kg – 3-3 armbar press @ 16 kg

5x20 swing @ 24 kg

SMR