update

January 19, 2010
JM
5 DL – 1 GS – 5 DL – 2 GS – 5 DL – 3 GS – 5 DL – 4 GS – 5 DL – 5 GS
12 min swing, minimum: 20 swing / min
5 x 3-3 / 4-4 / 5-5 MP – lat pull
2 sets: 8-8 floor press – 8-8 side lunge – 8-8 side lift
2 sets: 5 Janda situp - 10 hip lift - 20 windscreen wiper
8 min swing, minimum: 20 swing / min
Stretch

January 21, 2010
JM
10 DL – 5 ULP – 5-5 one handed DL – 5-5 halo – 5-5 single legged DL – 5-5 ULP to hold

19 swing – 1 GS
18 swing – 2 GS
…
10 swing – 10 GS

1-1 TGU & 1-1 side press & 1-1 windmill
1-1 TGU & 2-2 side press & 2-2 windmill
1-1 TGU & 3-3 side press & 3-3 windmill
1-1 TGU & 2-2 side press & 2-2 windmill
1-1 TGU & 1-1 side press & 1-1 windmill

2 sets: 10 crunch – 10 hip lift – 20 Russian twist

8-10 min VO2 max: snatch / clean / swing

Stretch

January 26, 2010
JM
5-5 halo – 8 DL – 3 slow GS – 9 DL – 3 slow GS – 10 DL – 3 slow GS

10 min swing, 2 KB: usual KB 20 swing / min; lighter KB: 22 swing / min

5x1-2-3 ladders, 5-5 lat pull in between:
1.) kneeling press
2.) half kneeling press
3.) ILL press
4.) single legged press
5.) MP

2 sets: swing-clean-high pull-snatch 3x1-1

2 sets: 6 Janda situp - 10 ASLR - 20 bicycle

10 min swing, 2 KB: usual KB 20 swing / min; lighter KB: 22 swing / min

Stretch

January 28, 2010 – powered by Ervinator

Thursday

JM
10 DL - 5-5 halfway halo – 10 ULP

10 Swing–Catch-Squat – 5 ULP – 10 Swing–Catch-Squat
5 DL – GS&curl-two handed press-French press
5-5 egykezes DL-front squat-press
10 Swing–Catch-Squat – 5 ULP – 10 Swing–Catch-Squat
5 DL – GS&curl-two handed press-French press
5-5 egykezes DL-front squat-press
10 Swing–Catch-Squat – 5 ULP – 10 Swing–Catch-Squat

5x1-1 TGU

2 kör: 10 hasprés – 10 páros lábemelés – 20 bicikli

6 perc VO2 max 15 sec on:15 sec off
Nyújtás

Tuesday

JM
10 DL - 5-5 halo - 10 ULP - 10 GS

10 min swing, minimum: 20 swing / min

3 sets: 1-2-3 (b, j) clean-press-saw - 1-2-3 clean&front squat

2 sets: 5 Janda situp - 10 hip raise - 20 bicycle

10 min swing, minimum: 20 swing / min
Stretch

Thursday

JM
3 GS - 5 DL - 3 GS - 3-3 SHDL - 3 GS - 3-3 SLDL - 3 GS - 3-3 SHSLDL - 3 GS

1 min ULP

1-1 TGU – 20 SW
2-2 TGU – 15 SW
3-3 TGU – 10 SW
2-2 TGU – 15 SW
1-1 TGU – 20 SW

1 min ULP

5 min VO2 max, 15 sec on:15 sec off, 10 sets
3 sets: 5 Janda, 10 leg raise, 20 bicycle
Stretch

Tuesday

JM
25 SW – 10 ULP – 25 SW
2 sets: 5-5 MP – 5-5 row – 5-5 FSQ – 5-5 one handed DL
25 SW – 10 ULP – 25 SW
2 sets: 5-5 side press – 5-5 windmill – 5-5 bent press – 5-5 side pull
25 SW – 10 ULP – 25 SW
3 sets: 5-5 floor presss - 10 crunch – 10 leg raise – 20 bicycle
25 SW – 10 ULP – 25 SW
Stretch

Thursday

Class:
JM
2 sets: 5/10 deadlift – 5/10 halo – 10/20 ULP

ADVANCED / BEGINNERS
3 sets:
20 swing – 20 mp plank – 2-2 slow TGU – 10 ULP to hold / 10 swing – 20 mp bridge – 1-1 TGU – 10 ULP

3 sets:
3/4 French press – 7 goblet squat – 10-10 one handed swing / 2 French press – 5 goblet squat – 10 swing

3 sets:
4 Janda sit up – 10 hip lift holding on to KB – 10-10 Russian twist / 2/3 Janda sit up – 5 hip lift holding on to KB – 5-5 Russian twist

3 sets:
20 front lunge&ULP - – 20 side lunge – 20 mp bridge / 10 front lunge & ULP – 10 side lunge – 20 mp bridge

Stretching

The guys got a bit tired by the end…


My training:

JM
5 min Tabata: 20 sec on:10 sec off – one handed swing @ 16 kg
5 min Tabata: 20 sec on:10 sec off –swing @ 16 kg
2x5-5 halo @ 16 kg
2x5-5 bent press @ 16 kg
2x7 goblet squat @ 16 kg
2x5-5 floor press @ 16 kg
2x5-5 windmill @ 16 kg
2x20 front lunge @16 kg
2x10 push up on dog house
2x8 pullover @ 16 kg
Stretching

36:36 @ 16 kg

Tuesday started in the gym with Adam ("I'll take you in pieces" he promised - and did so). In the evening the class learnt the Janda sit up - my popularity begun to decrease very rapidly... But then I saw the little light in their eyes which I consider as a sign that they have discovered and taken the challenge. We will train it at every class :-)
08 September 2009
JM
2 sets: 5/10 deadlift – 5/10 goblet squat – 10/20 swing
2x5-5 halo 5-5 /10-10 ULP / ULP to hold
ADVANCED
2x5-5 clean at wall bars - 5 push up on bench - 2x3-3 military press

3 sets: 3 double press - 5 push up on bench with full tension– 5-5 clean

3 sets: 1-2-3 (l,r) clean-press-lat pull
/
BEGINNERS
4 sets: 20 sec plank - 5 deadlift – 10 swing
4 sets: 10 swing – 1-1 TGU – 20 sec bridge
ALL
10/20 ULP/ ULP to hold
3 sets: 3/4 Janda sit up- 5-5/10-10 windscreen wiper
Stretching

Then I run to the doctor - a mole was removed from my right calf and my training for that night cancelled :-(

On Wednesday I took up a new decade in VO2 max: 36:36-os protocol, and 16 kg. Regarding the double switch I started first with low rep numbers as set up with Adam - timely I could afford more (and will, too) but for 30 sets the 360 snatches were nicely OK.

JM, 10 deadlift @ 16 kg, 10 ULP @ 16 kg
VO2 max, 36 sec on:36 sec off, 30 sets, 12 reps/set @16 kg
Stretching

Thursday started in the gym again. Adam woke me up and made me tired in exchange for his namesday cake :-) I am afraid he will be feared if I show one of his evil ideas at the class tonight :-D (I tried it on Wednesday morning. My abs were burning...)

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

In training again

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!

Thursday

The class was represented by the beginner part who got acquainted with the bent press – they learnt it well, congratulations!

JM, Standing rotation, Naked TGU, Rotation stability
10-10 one handed deadlift, 5-5 halo, 10 swing-catch-squat, 5-5 ULP
1-2-3-4-5(-6/-7) (l, r) one handed swing ladder
pressing down helped by partner, bent press learning
1-2-3 (l, r) bent press ladder
1-2-3 (l, r) bent press ladder
1-2-3 (l, r) bent press ladder
1-2-3-4-5(-6/-7) (l, r) one handed swing ladder
1-2-3-4 (l, r) windmill ladder
1-2-3-4 (l, r) windmill ladder
1-2-3-4-5(-6/-7) (l, r) one handed swing ladder
1-2-1 (l, r) TGU ladder
1-2-1 (l, r) TGU ladder
1-2-3-4-5(-6/-7) (l, r) one handed swing ladder
Stretch


At home I wanted a short training and thought it would be a good opportunity to make friends with the 28 kg KB. (200 swing per 20 reps). I played with the clubbell, too, only I do not know the names of the exercises (will replace):

JM
2x20 swing @ 28 kg
5-5-5-5 (l, r) different clubbell lifts @ 4 kg
2x20 swing @ 28 kg
5-5-5-5 (l, r) different clubbell lifts @ 4 kg
2x20 swing @ 28 kg
5-5-5-5 (l, r) different clubbell lifts @ 4 kg
2x20 swing @ 28 kg
5-5-5-5 (l, r) different clubbell lifts @ 4 kg
2x20 swing @ 28 kg

5-5-5-5 (l, r) different clubbell lifts @ 4 kg

2x20 swing @ 28 kg
1-1 pistol @ 4 kg clubbell
Stretch, Tiger Tail

Tuesday

Yesterday, with respect to the weather it was a „lighter” class. Of course, under the circumstances, it was not easy either :-)
JM
3-3 standing rotation
5 French press
10 ASLR
30/40/50 swing
3 sets: 10-10 one handed deadlift – 5-5 halo – 5-5 ULP to hold
30/40/50 swing
3 sets: 3-3 half kneeling press– 5-5 front-back lunge with ULP – 5-5 kneeling halo
30/40/50 swing
3 sets: 3-3 single legged military press – 3-3 single legged renegade row – 5-5 Russian twist
30/40/50 swing
3 sets: 1-1/2-2 TGU-overhead squat-windmill
30/40/50 swing
Stretch

At home we curled up with Monti for a small nap. It lasted until this morning… must have been tired…

Update

Wednesday, 7 May

After a day’s rest – I felt it necessary – the training went really well, I felt the presses with 20 kg more and more J
JM
10-10 ASLR @ 16 kg
3x3-3 pistol @ 12 kg
5x5-5 BUP @ 12 kg
4x2-2 clean&press @ 20 kg
8x3-3 single legged military press @ 16 kg
5-5 windmill @ 20 kg
10-10 small windscreen wiper @ 16 kg
Stretching
Afterwards we went on grass with Ervin and trained an hour every kind of ballistics for the TGU&KGB seminar. One thing I can promise: it will be exciting ;-)


Thursday, May 8:

Tamas and his class joined us again:

JM
Naked TGU,
Standing rotation,
5-5 ASLR

3 sets: 10 deadlift – 10 swing-catch-squat – 10 ULP

3 sets:
6 see-saw press - 6 double lat pull – 20 swing
8 see-saw press - 4-4 one sided lat pull, other hand holding the KB – 10-10 one handed swing
10 see-saw press – 6-6 renegade row – 20 DARC swing

3 sets:
2-2 (1-1) TGU-windmill – 5-5 snatch / high pull / clean / one handed swing
2-2 (1-1) TGU-windmill-floor press – 5-5 snatch / high pull / clean / one handed swing
2-2 (1-1) TGU-windmill-floor press-armbar press – 5-5 snatch / high pull / clean / one handed swing

3 sets: 3-3 half kneeling press, narrowing the kneeling distance – 10 situp-standup – 10-10 around the world

One handed swing ladders: 1-5, 1-6, 1-8

SMR, Stretch

Nice work, ladies and gentlemen!

-----------------------------------------
At Ervin’s class:

JM
10 deadlift-10-10 one handed deadlift @ 20 kg
5-5 halo @ 16 kg
5-5 shoulder rotation @16 kg
20 swing @ 20 kg
3-3 military press @ 16 kg
2x3-3 double press @ 2x16 kg
10-10 one handed swing@ 16 kg
3 min: 15sec on:15 sec off: see-saw press @ 2x16 kg / swing @ 16 kg
2x5-5 double clean @ 2x 16 kg
10-10 front lunge, KB in clean position @ 16 kg
2x10-10 front lunge, KB locked out @ 16 kg
6 min: 20 sec on:10 sec off: military press / swing @ 16 kg
10 ULP @16 kg
10 ULP to hold @ 16 kg
10-10 ULP with one legged lunge front and back @ 16 kg
5 min dictated ballistics: swing /one handed swing(b, j) / clean
Stretch

Thursday, 30 April

On Thursday I held two trainings, the first for my class where we hosted Tamás and his class (they were locked out from the high school because of the celebration of the graduates). We used the opportunity an Tamás has presented a little SMR.

JM
RS correction,
NTGU,
Standing rotation
3-3 full rolling armbar press with shoulder rotation
3-3 half kneeling 2H BUP
10 hindu squat
2 sets: 5-5 overhead squat/front squat – 5-5 windmill – 10 ULP/ULP to hold
6 min, 15 sec on:15 sec off: clean&press / with same hand one handed swing
2 sets: 1-2-3 bent press-saw létra (l, r)
2 sets: 10-10 ASLR KB-lel in the opposite hand – 3-3 TGU – 10-10 windscreen wiper
60 swing
SMR
Stretching
----------------------
It is always a pleasure to substitute at Ervin’s class – he has a group of great and enthusiastic young people, like this night, they worked really hard:
JM
3-3 standing rotation
3-3 half kneeling 2H BUP
10 hindu squat
3 sets: 5-5 overhead squat/front squat – 5-5 windmill – 10 ULP/ULP to hold
6 min, 15 sec on:15 sec off: clean&press / with same hand one handed swing
3 sets: 1-2-3 bent press-saw ladder (b, j)
5 min, 15 sec on:15 sec off: Viking push press or jerk
3 sets: 10-10 ASLR – KB pressed out in the opposite hand – 3-3 TGU – 10-10 windscreen wiper
5 min, 15 sec on:15 sec off: snatch/clean
Stretching
-------
Short training at home:
JM
1-1 TGU @ 24 kg
2-2 TGU @ 20 kg
3-3 TGU @16 kg
5 min, 15 sec on:15 sec off: Viking push press, 7 reps / set
SMR

Tuesday

The time came for the class to try themselves. Of course, one of the most adequate tools for that is the Brett Jones Workout :-) Ladies and Gentlemen, congratulation, you have held on and fought hard!

JM
5-5 clean&press
5-5 clean&front squat
5-5 clean&press
20 swing
5-5 clean&press
3-3 TGU
5-5 clean&press
10-10 snatch
5-5 clean&press
5-5 clean&front squat
5-5 clean&press
5-5 clean&front squat
20 swing
5-5 clean&front squat
2-2 TGU
5-5 clean&front squat
15 swing
5-5 clean&press
15 swing
5-5 clean&front squat
15 swing
2-2 TGU
15 swing
5-5 snatch
15 swing
Stretching

------
At night I made a light workout:

JM
10-10 ASLR with KB locked out in the opposite hand @ 12 kg
5x2-2 pistol @ 12 kg
5-5 bottom up clean @ 12 kg
5-5 bottom up windmill @ 12 kg
3x1-2-3 (l, r) bottom up clean-press-saw ladder @ 12 kg
5-5 windmill @ 16 kg
TGU Russian ladder: 2-2 TGU @ 16 kg - 1-1 TGU @ 20 kg - 2-2 TGU @ 16 kg
5-5 windmill @ 16 kg
SMR


Ervin has shown me an arm movement which helps a lot when you stand up performing the pistol. So far I solved it “simply” by muscle strength, this other way is a bit easier :-). I was somewhat surprised at the big difference between my left and right hand at the bottom up windmill. With right I performed 5 consecutive reps without problems, with left hand I succeeded only 1,2,1,1 only. Probably it is connected with my confidence in the grip strength, and, being right-handed, my right is generated for much more refined work than my left. Well, another issue to work on :-)

Thursday, 23 April

Class:

JM
RS correction, NTGU, bridge, standing rotation
5-5 full rolling armbar press with 2-2 shoulder rotation
5-5 half kneeling 2H BUP
5-5 half kneeling WM
5-5 situp with KB pressed out
10-10 one handed swing – 20 swing
3-3 TGU
10-10 one handed swing – 20 swing
3-3 TGU & para press at top
10-10 one handed swing – 20 swing
2-2 TGU & 2 para press
10-10 one handed swing – 20 swing
2-2 TGU & 3 para press
10-10 one handed swing – 20 swing
2-2 TGU & 3 para press & windmill at top
Without a break:
20-20 one handed swing – 15-15 high pull – 12-12 clean – 10-10 snatch – 12-12 clean – 15-15 high pull – 20-20 one handed swing
Stretching
---------------------------

With respect to the muscle pain of the previous day – although SMR and Tiger Tail helped a lot – I turned the volume down, i.e. I trained with 12 kg at Ervin’s class.

JM
10 deadlift
10-10 SLDL
10-10 one handed swing
5 min VO2 max, 15:15 sec, snatch
5-5 clean-press-saw
5 min VO2 max, 15:15 sec, Viking push press
3-3 sitting press
3-3 saw
50 iron breath5 min VO2 max, 15:15 sec, jerk
10-10 situp with KB locked out
5 min VO2 max, 15:15 sec, snatch
Stretching

Press

The class training yesterday was built up to the utmost well-founded preparation at the end the correct performance of press. I think it was effective whereas two of the guys pressed the KB one weight heavier thand they used to work with before :-)

JM, 10 hindu squat, 10-10 SLDL, 5-5 halo, 3-3 standing rotation KB in one hand
2 sets: 5-5 floor press – 10-10 windscreen wiper – 10-10 ASRL correction
5-5 snatch- 5 DARC swing – 5-5 snatch
2 sets: 5-5 C-FSQ, 5-5 C-FSQ-P, 5-5 C-P-OHSQ
5-5 snatch- 5 DARC swing – 5-5 snatch
2 sets: 5-5 half kneeling press – 5-5 lat pull – 5-5 narrow stance half kneeling press
5-5 snatch- 5 DARC swing – 5-5 snatch
2 sets: 5-5 SLMP – 5-5 lat pull – 5-5 ILMP
3-3 snatch- 3 DARC swing – 3-3 snatch
2 sets: 5-5 BUC – 5-5 BUCP – 5-5 military press
Stretching

Thursday, 16 April

Class: I showed the victims what they are able to: properly prepared and correctly performed (breathing, tension, stability) all of them performed some TGUs with a heavier weight than ever tried before :-) Nice work, guys!

JM
crocodile breath
power breathing
iron breath
ASLR correction
half bridge

prone press-up

5-5/5x1-1 TGU @ small KB, 5-5 windmill @ small KB, 10-10 one handed swing @ normal KB
4-4/4x1-1 TGU @ normal KB, 4-4 windmill @ normal KB, 10-10 one handed swing @ normal KB
3-3/3x1-1 TGU @ big KB, 3-3 windmill @ big KB, 10-10 one handed swing @ normal KB
4-4/4x1-1 TGU @ normal KB, 4-4 windmill @ normal KB, 10-10 one handed swing @ normal KB
5-5/5x1-1 TGU @ small KB, 5-5 windmill @ small KB, 10-10 one handed swing @ normal KB

Stretching, SMR

------------

I had to work a lot (good luck I could do it from home), thus could not go to the class of Ervin, but made a short press strength workout. Experience: if you feel something wrong at your triceps, make a 30 sec brake to work it with the Tiger Tail. It will get better incredibly quick.
JM
4-4 pistol @ 12 kg
2-2 pistol @ 16 kg
1 pistol @ 20 kg (failed with right leg)
2-2 pistol @ 16 kg
2-2 pistol @ 12 kg
2-2 pistol @ 12 kg
5x2-2 clean&press @ 20 kg (7 push press, 12 press with hip help, 1 absolutley correct military press (right); l/r: 5/8)
5-5 lat pull @ 20 kg
4-4 single legged military press @ 16 kg
5x3-3 single legged military press @ 16 kg (I felt that four would not be good for the form any more)
5x4-4 BUP @ 12 kg
SMR

Tuesday TGU Russian Ladder

Class:

JM
ASLR correction
NTGU
10 hindu squat

3 set: 1-2-3 (b, j) clean-press-saw

3 set: 1-2-3 (b, j) bent press-saw

3 set: 5 goblet squat-5 squat with closed legs-3-3 pistol down, stand up on both legs-3-3 pistol to box/at wall bars

2 set: 10-10 clean - 5-5 bottom up clean

6 min, 15 sec on / 15 sec off: clean&press / one handed swing

Stretching, SMR
-------------------------

At home I made a TGU-day:

JM
5x1-1 TGU - 5-5 windmill - 20-20 one handed swing @ 16 kg
4x1-1 TGU - 4-4 windmill - 10-10 one handed swing @ 20 kg
3x1-1 TGU - 3-3 windmill - 5-5 one handed swing @ 24 kg
4x1-1 TGU - 4-4 windmill - 10-10 one handed swing @ 20 kg
5x1-1 TGU - 5-5 windmill - 20-20 one handed swing @ 16 kg
SMR, Tiger Tail

I performed the 16 kg TGU as corrections, rotating my neck as advised by Feri Csíky (it did not make it either lighter or heavier) – I felt as if it had stretched my neck muscles, at least they were less tight when being worked on with the Tiger Tail as usual J

Ervin dropped a little ballistic workout – just a loose USSS snatch test (10 minutes, free hand switches and rests), without any specific preparations: 240 reps @ 24 kg. Respect!

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

Tuesday

Class:

JM
ASLR correction, 1-1 TGU, without KB

1-2-3 (l, r) clean-press-lat pull
6-6 single legged deadlift
10-10 one handed swing

1-2-3 (l, r) half kneeling press
6-6 single legged renegade row
10-10 one handed swing

1-2-3 (l, r) sitting press
6-6 renegade row
10-10 one handed swing

1-2-3 (l, r) BUP
6-6 lat pull
10-10 one handed swing

1-2-3 (l, r) bent press
6-6 lat pull
10-10 one handed swing

1-2-3 (l, r) single legged press
6-6 lat pull
10-10 one handed swing

5 goblet squat
3-3 windmill
10-10 one handed swing

5 squat with close legs
3-3 windmill
10-10 one handed swing

3-3 squat down on one leg, up on two legs
3-3 windmill
10-10 one handed swing

3-3 preparation jump
1-1 pistol
10-10 one handed swing

3-3 preparation jump
2-2 pistol
10-10 one handed swing

1-1, 2-2, 3-3, 4-4, 5-5, 6-6, 7-7 one handed swing

Stretching

By night I was so tired mentally that I did not touch the bell. If mental focus is lacking, you can get injured in next to no time. I will catch up today :-)