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...)

80

After the rest on Friday I was looking forward to Saturday night. We planned 68-70 sets of VO2 max with Adam, but I felt so well and did not want to stop... 80 sets, some GTG afterwards, stretching and I still felt great :-) Something is working well - thanks, Kenneth!

JM, 10 deadlift @ 12 kg, 10 ULP @ 12 kg
VO2 max, 15 sec on : 15 sec off, 80 sets, 40 minutes, 8 reps/set - 640 snatch!
3x5 double floor press @ 2x12 kg
3x30 sec bridge
3x30 sec plank
3x20 small windscreen wiper @ 2x12 kg
3x5 Janda sit up
3x20 front lunge & ULP @ 12 kg
Stretching

A light training followed on Sunday:
JM
20 swing - 30 sec rest - 10-10 one handed swing - 30 sec rest - 20 hand to hand swing @ 16 kg
2x5-5 military press @ 16 kg
2x5-5 bent press @ 16 kg
2x8 Janda sit up
2x2-2 TGU @ 16 kg
2x8 goblet squat @ 16 kg
2x10 front lunge & ULP @ 16 kg
2x20 Russian twist @ 16 kg
2x20 ULP @ 16 kg
JM, SMR

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

Wednesday

JM, 10 deadlift @ 12 kg, 10 ULP @ 12 kg
VO2 max, 15 sec on:15 sec off, 60 sets, 30 min, 8 reps/set @ 12 kg
3x5-5 half pistol (down on one leg, up on two legs) @ 12 kg
3x10-10 front lunge&ULP @ 12 kg
3x10 pushup on the doghouse, slow, with high tension
3x4 Janda sit up
3x10-10 Russian twist @ 12 kg
10-10 back lunge&ULP @12 kg
10-10 side lunge @12 kg
10-10 side bend @ 12 kg
3x5-5 floor press @ 12 kg
Stretching

I made it with Kata, it was much more fun to train together:-)

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!

Tuesday

I the morning it was training in the gym with Adam. I feel the improvement definitely – I could perform 2x2 chin up and I learnt the feeling of sore abs
----------
In the evening:
JM, 10 deadlift @ 12 kg, 10 goblet squat @ 12 kg, 10 ULP @ 12 kg

VO2 max, 15 sec on:15 sec off, 68 sets, 34 min, 8 reps/set @ 12 kg

3x5-5 one legged deadlift @ 12 kg

3x5-5 floor press @ 12 kg

2x10-10 Russian twist @ 12 kg
Stretching

Altogether 544 snatches. Yesterday was a rest day, today’s schedule is a light cardio and some GTG, and for Friday 64 sets of VO2 max.

Weekend workouts

Friday, 21 August
JM, 10 deadlift @ 12 kg, 10 goblet squat @ 12 kg, 10 ULP @ 12 kg

VO2 max, 15 sec on:15 sec off, 60 sets, 30 min, 8 reps/set @ 12 kg

2x10-10 one legged - 10 two legged ASLR @ 12 kg

10-10 small windscreen wiper, 10 two legged ASLR @ 12 kg

3x10 slow pushup on parapet, max. tension

3x10-10 one legged deadlift @ 12 kg
5-5 pistol on low chair and back
Stretching

Saturday, 22 August
JM

with 30 sec rests in between: 20 two handed swing – 10-10 one handed swing – 20 hand to hand swing – 20 two handed swing – 10-10 one handed swing – 20 hand to hand swing @ 20 kg

Bridge, tension, rotation 3x(30 mp hold, 15 l-r)
Stretching

Sunday, 23 August
JM, 10 deadlift @ 12 kg, 10 goblet squat @ 12 kg, 10 ULP @ 12 kg

VO2 max, 15 sec on:15 sec off, 60 sets, 30 min, 8 reps/set @ 12 kg

4x8 goblet squat @ 12 kg
3x5-5 military press @ 12 kg
3x5 Janda situp
3x10-10 Russian twist @ 12 kg
Forearm bridge hold in tension, forearm raise and stretch (l, r), leg raise and stretch (30 sec, 15-15 sec, 15-15 sec)
SMR

Altogether 1.440 snatches last week...

Last night

JM, 10 deadlift, 10 goblet squat, 10 nyolcas @ 12 kg
VO2 max, 15 sec on:15 sec off, 60 sets, 30 min, 8 reps/set @ 12 kg
2x5-5 TGU from sitting to high bridge and back - slow @ 12 kg
2x5-5 TGU from half kneeling to bridge and back - slow@ 12 kg
2x5-5 low windmill @ 12 kg
2x5-5 windmill @ 12 kg
Stretching

I+F

Improvement and fatigue. I was not really fit this morning, arriving at 6.45 a.m. at the Gym to train with Adam. A little warm up, behind the neck pull downs and cable rows and then go to pull-ups. 3x1 chinup (the third went for a second try, fist I kicked the tool L). Question from Adam after the second rep: „Well, you do that better now being tired and sleepy than on Tuesday when you were fresh. Half asleep would you tear down the handle?” :-) After the third: „Now that was great!” :-):-) In the following, we trained the critical exercises (those which has not been valuated as „very good” at the course) at I was happy to see that a definite improvement can be seen at each. To be honest, at the end, doing the abs-supersets I gnashed my teeth… but finished them. However, I had only little sleep in the past days, for this training it was worth again to get up early – Adam, thank you!

Light night fun

>JM
3x3-3 bent press @ 16 kg
3x5-5 windmill @ 16 kg
4 min Tabata swing, 20 sec on:10 sec off @ 20 kg
SMR

Yesterday night and today morning

Yesterday:
JM, 10 deadlift @ 12 kg, 10 goblet squat @ 12 kg, 10 ULP @ 12 kg
VO2 max, 15 sec on:15 sec off, 30 sets, 15min, 8 reps/set @ 12 kg
3x5-5 military press @ 16 kg
3x5-5 front squat @ 16 kg
Stretching

This morning I went to the gym and Adam trained me. Chinup is developing definitely but there is plenty to work still on the pullup. Anyway, it was good, Adam did not spare me any work but of course he was not cruel - just as it should be :-)

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

Wednesday

Attended the class of Tamás. Hope to remember everything correctly.

JM
10 deadlift to chin @ 20 kg
5-5 halo @16 kg
3-3 windmill @ 20 kg
1-1 TGU @ 20 kg
3-3 front lunge @ 20 kg
1-2-3-4-5 (l, r) swing ladder @ 20 kg
10 situp @ 20 kg
3-3 windmill @ 20 kg
5-5 floor press @ 20 kg
10-10 small windscreen wiper @ 20 kg
20 swing @ 20 kg
1-1 TGU @ 20 kg
10 situp @ 20 kg
10-10 small windscreen wiper
1-2-3-4-5 (l, r) swing ladder @ 20 kg
3-3 back lunge @ 20 kg
10 situp @ 20 kg
10-10 small windscreen wiper @ 20 kg
20 swing @ 20 kg
3-3 military press @ 20 kg
5-5 Russian twist in straddle @ 20 kg
1-2-3-4-5 (l, r) swing ladder @ 20 kg
1-1 TGU @ 20 kg
10-10 small windscreen wiper 20 kg
5 ULP @ 20 kg
20 swing @ 20 kg
SMR, Stretch

Monday

Yesterday the weather was pretty warm and the atmospheric pressure felt uneasy thus I decided for a not too hard workout:

JM
10-10 ASLR @ 12 kg
3x3-3 pistol @ 12 kg, one pistol without KB – left leg
4x1-1 BUP @ 16 kg
5x3-3 single legged military press @ 16 kg
8x1-1 bent press @ 20 kg
SMR

Anniversary

Without any mystifying: I became an RKC one year ago. Thanks to everyone who contributed (are or will be contributing :-)), to those I could train since then, I trained with, and I continually learn from :-)My training yesterday – maybe inspired by the anniversary? ;-) – I reached some breakthrough: 2x2 fully regular (!) military pressw @ 20 kg; 4 right handed and 3 left handed full OK BUP @ 16 kg, 3x3-3 pistol @ 12 kg, pistol with left leg without KB, single legged BUP @ 12 kg with right J (Videos to follow hopefully soon…)
And what I was very happy about: Kata made her first successful windmills @ 20 kg, first try successful bent press @20 kg, many BUP @ 12 kg (first time, too), single legged presses :-D. It was great having such a motivated training partner!

JM
3x3-3 pistol @ 12 kg
1 pistol without KB (left)
5x1-1 bottom up press @ 16 kg
5-5 floor press @ 16 kg
4x2-2 clean&press @ 20 kg (left 2, right 1 push press)
8x3-3 single legged military press @ 16 kg
1 single legged bottom up press @ 12 kg (right)
Stretch

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

Monday

JM
6x3-3 egylábas military press @ 16 kg
3x2-2 clean&press @ 20 kg (4 szabályos, 3 jobbal, 1 ballal)
8x4-4 BUP @ 12 kg
10-10 ASLR @ 16 kg
2x3-3 pistol @ 12 kg
10-10 ASLR @ 16 kg
SMR

Weekend

Friday was a rest day, on Saturday we went to climb, I climbed 8 routes toprope (VI-VII-), it felt great. Afterwards we walked Monti, at the end she got a harness put on and learnt how to draw a 4 kg kettlebell (photo will follow :-).

Saturday workout:
JM
10-10 ASLR, KB in the opposite hand @ 12 kg
1-1 bent press @ 20 kg
1-1 bent press @ 24 kg
6x2-2 pistol @ 12 kg
5x3-3 single legged military press @ 16 kg
1-2-3 cps (b, j) @ 20 kg (1-1 press, the others were push presses – well, after climbing and bent pressing 24 kg...)
5x4-4 bottom up press @ 12 kg
5-5 windmill @ 16 kg
4-4 windmill @ 20 kg
5-5 windmill @ 16 kg
2x10-10 small windscreen wiper @ 16 kg
SMR

In the afternoon we went to climb, this time we tried lead climbing again after a long lapse. Ervin climbed a V+ and a VI route but I climbed back from these: for one I was too small and in the other I could not persuade myself to continue. We changed to another wall where I lead climbed a nice route of V (after that we were ousted by the mosquitos). I have to lead climb again whereas the toprope of Saturday has clearly shown that I have no problem with force and technique (at my grade of lately) but I have to rebuild in my brain.

Sunday kettlebell workout:
JM
3-3 bent press @ 16 kg
2-2 bent press @ 20 kg
1-1 bent press @ 24 kg
2-2 bent press @ 20 kg
3-3 bent press @ 16 kg
10-10 ASLR, KB in the opposite hand @ 16 kg
3-3 TGU @ 16 kg
2-2 TGU @ 20 kg
1-1 TGU @ 24 kg
2-2 TGU @ 20 kg
3-3 TGU @ 16 kg
SMR

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