Wednesday

Class:
JM
5 burpee, 10 sec bridge
10/5 deadlift – 10/5 goblet squat – 10/20 swing
swing-catch-squat learning
Workout 1: 3 sets: 5/10 swing-catch-squat – 30 sec rest - 10 sec plank, 10 sec bridge
TGU step by step: 3 reps at each steps (beginners: naked TGU), in between: 10-10 one handed swing
Workout 2: 3 sets: 1-1 TGU – 5/10 swing - 30 sec rest - 3x20 sec deadlift and full body tension
1-1 TGU, neck and shoulder rotation at each step
Workout 3: 4 perc swing, 20 sec on, 10 sec off (for beginners only the half, with rests)Stretching

My workout:
JM
20 swing @ 16 kg
2x5 double deadlift @ 2x12 kg
20 swing @ 16 kg
2x5 double press @ 2x12 kg
20 swing @ 16 kg
2x5-5 windmill @ 16 kg
20 swing @ 16 kg
2x8 goblet squat @ 16 kg
20 swing @ 16 kg
2x6 Janda sit up
2x10-10 side bend @ 12 kg
2x10 ASLR @ 2x12 kg
2x10-10 small windsreen wiper @ 2x12 kg
2x30 sec plank
2x30 sec bridge
2x10-10 Russian twist @ 16 kg
2x5-5 front lunge @ 2x12 kg
Stretching, SMR