TGU and FMS

Brett Jones, Master RKC wrote a great blogpost about the question, which I recommend to read for all FMS certified specialists!

Thursday

We focused on TGU with the class, accordingly at the beginning we repeated the seven steps a’FMS correction, which was followed by the windmill-TGU-ladder a’Ervin, and some swings for sure! Of course no Thursday can pass without snatches, thus the training was closed by 10 min VO2 max. I joined the class for the latter, 10 min, 15:15 sec, 20 sets, 8 reps/set, @ 12 kg.

JM

10 deadlift

5-5 halo

3-3 roll to press

3-3 floor press–neck & shoulder rotation

3-3 armbar press–neck & shoulder rotation

3-3 on elbow–neck & shoulder rotation

3-3 floor press, other leg raise

3-3 sit up: neck & shoulder rotation

3-3 get up to high pelvis: neck & shoulder rotation

3-3 TGU standing rotation

3-3 TGU way back kneeling position: neck & shoulder rotation

2 sets: windmill & floor press & windmill & TGUsitup & windmill & TGU-bridge & windmill & & TGU & windmill – left, right + 50 swing

VO2 max, 15:15 sec protocol, 10 min, 20 sets
Brettzel, stretching

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At the class of Ervin at night:

JM

15 deadlift @ 20 kg

Clean&KB rotation on the shoulder 3-3 @20 kg

Ladders:

1-2-3 clean&press&saw (l,r) @ 20 kg

1-2 clean&press&saw (l,r) @ 20 kg

1-2-3 clean&press&saw (l,r) @ 20 kg
1-2 clean&press&saw (l,r) @ 20 kg

1-2 clean&press&saw (l,r) @ 20 kg

1-2-3 swing-clean-high pull-snatch @ 20 kg

5-5 situp with KB locked out overhead, opposite leg hold down by partner @ 12 kg

10 min swing @ 20 kg: 30, 30, 25, 25, 25, 25, 20, 20, 25, 25, altogether 250 swing @ 20 kg (well, I felt the effect of the afternoon VO2 max…)

Stretching

Tuesday

Class:
JM
2 sets: 10 deadlift+5-5 halo+5-5 ULP
2 sets: 5-5 clean&press+5-5 lat pull+30 swing
2 sets: 5-5 one legged press+5-5 renegade row+30 swing
2 sets: 5-5 half kneeling press+5-5 windscreen wiper+30 swing
2 sets: 5-5 sitting press+30 iron breath+30 swing
2 sets: 5-5 situp with KB locked out overhead+5-5 Russian twist+30 swing
5-5 windmill+5-5 front lunge
Stretching

Prior to the class we rechecked the active straigth leg raise (ASLR) of Attila. At the FMS screen last week it showed 1-1this was the weakest link in the chain, we started to work on it. He made the correction drills for five days and performed yesterday a very stable 2-2!! :-D He hardly wanted to believe it, but here it was – the system works, and how simple! :-)
After the class further FMS screens, sooner or later everyone will have it done...
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Ervin hold a great class in the evening, I will certainly show the TGU-windmill ladder to my class on Thursday!

JM
10 deadlift @ 20 kg
5-5 circle deadlift @ 20 kg
Ladders:
windmill-floor press-windmill-TGU situp-windmill-TGU brigde-windmill-TGU @ 20 kg left, right
50 swing @ 20 kg
windmill-floor press-windmill-TGU situp-windmill-TGU brigde-windmill-TGU @ 20 kg left, right
50 swing @ 20 kg
floor-press-TGU situp-press- TGU half kneeling-press-TGU standup-press@16 kg left, right
50 swing @ 20 kg
TGU standup-press-TGU half kneeling position-press-sit down-press-finish-floor press @ 16 kg left, right
50 swing

5 Hackensmidth squat @ 16 kg
10 situp with KB locked out overhead @12 kg left
8 Hackensmidth squat @ 16 kg
10 situp with KB locked out overhead @12 kg left
8 Hackensmidth squat @ 16 kg

Swing ladder: 1-1, 2-2, 3-3, 4-4, 5-5, 6-6, 7-7 one handed swing @ 20 kg

5-5 halfway snatch @ 16 kg
5-5 high pull @ 20 kg
5-5 snatch @ 20 kg
9-9 snatch @ 16 kg
8-8 snatch @ 16 kg
7-7 snatch @ 16 kg
Stretching

Tuesday class, FMS, swing

Class:
JM
10 deadlift at the wall bars
5-5 halo
5-5 one-handed deadlift at the wall bars
5-5 halo
5-5 one-handed deadlift with one hand on the wall bars

80 swing
1-1 TGU
2-2 TGU
3-3 TGU

80 swing

1-2-3-4 clean-bent press-overhead squat-saw

80 swing

1-2-3(-4) clean-press-windmill-renegade row

80 swing

1-2-3(-4) clean-side press-saw

80 swing
Stretching

After the class 8 FMS screens, not a fully representative result on the class as yet, however the "weakest link", i.e. the problem issue on class level is already significant - that means, we know what and how to correct!

In the evening I made a small swing session at home:
JM
8x50 swing @ 20 kg
Stretching
SMR

FMS certifed specialist

Glad to report that since yesterday – together with other lucky and spirited people – I am an FMS certified specialist! Very much thanks to Brett for the unbelievable high class and expressive training, to Peter to brining us Brett, to Gabi for the first-class translation and practical advice, to Feri Csiky for the SMR-block and to all fellows for the joint learning and sreening. It was a great experience and what is more, utmost useful. To what extent – I hope it will be felt soon by many :-)

/”Thanks” to climbing and kettlebells that – although of course there are issues to work on, but – I have no assymmetries! :-D /