Unfortunately I could not train int he second half of last week – party because of the knee injury but also because of being totally exhausted (the phase when you fall asleep at the diner table) due to official programs reaching into the night. I only had energy to walk the dog and sleep.
On Monday I grabbed the bells again:
JM
3x 5 double press @ 2x12 kg
5 lat pull @ 2x12 kg
3x 5 double floor press @ 2x12 kg
5-5 renegade row @ 2x12 kg
3x 5-5 double windmill @ 2x12 kg
3x20 sec plank
3x 10-10 windscreen wiper @ 2x12 kg
3x 10-10 ASLR @ 2x12 kg
SMR
I started on Tuesday at the gym again with Adam, and in the afternoon had the first class again. I am very happy that no free places are left and that 70% of the class consists of the victims of the past season – looks as if we were following the right path :-)
With regard to the summer break we started with the basics (again).
JM
5 wall squat nearing after each
3-3 squat with partner – tension control
5 deadlift at the wall
2x10 sec plank
5 / 10 deadlift with 2 bells in pairs, tension control
5 burpee
10 swing / beginners only holding
20 sec plank
10 loaded swing in pairs / beginners 5 swing
20/10 iron breath
20 swing / 5 towel swing
20 sec plank
10-10 one handed swing / 10 loaded swing
5/10 deadlift
20 hand to hand swing / 10 swing
Workout 1:
4 min: 20 sec deadlift hold the tension on top (2 KBs) – 10 sec rest / 20 sec swing (1 KB) – 10 sec rest (for beginners 1 min work / 1 min rest)
3-3/5-5 goblet squat
5 slow goblet squat, stop and tense at the bottom, pulling oneself up
Workout 2:
20/10 swing – 30 sec rest – 5 goblet squat – 20 sec rest – 10-10 one handed swing/10 swing – 30 sec rest – 5 goblet squat – 20 sec rest – 20 hand to hand swing/10 swing
Stretching
I was pleased to state that the older victims have not forgotten much and the new ones got to feel the dynamics of deadlift and the arc of the swing. I feel the hidden possibilites in everyone again and fortunately some of them are starting to believe in themselves. Ladies, gentlemen, I am proud to work with you!
JM
5 wall squat nearing after each
3-3 squat with partner – tension control
5 deadlift at the wall
2x10 sec plank
5 / 10 deadlift with 2 bells in pairs, tension control
5 burpee
10 swing / beginners only holding
20 sec plank
10 loaded swing in pairs / beginners 5 swing
20/10 iron breath
20 swing / 5 towel swing
20 sec plank
10-10 one handed swing / 10 loaded swing
5/10 deadlift
20 hand to hand swing / 10 swing
Workout 1:
4 min: 20 sec deadlift hold the tension on top (2 KBs) – 10 sec rest / 20 sec swing (1 KB) – 10 sec rest (for beginners 1 min work / 1 min rest)
3-3/5-5 goblet squat
5 slow goblet squat, stop and tense at the bottom, pulling oneself up
Workout 2:
20/10 swing – 30 sec rest – 5 goblet squat – 20 sec rest – 10-10 one handed swing/10 swing – 30 sec rest – 5 goblet squat – 20 sec rest – 20 hand to hand swing/10 swing
Stretching
I was pleased to state that the older victims have not forgotten much and the new ones got to feel the dynamics of deadlift and the arc of the swing. I feel the hidden possibilites in everyone again and fortunately some of them are starting to believe in themselves. Ladies, gentlemen, I am proud to work with you!
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