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 :-)

Monday, 6 April

Yesterday the goal was the utmost strict and precise performance of presses – achieved. Based on the post of Peter and the advices of Pavel and Brett I will try to include three press strength increasing workouts in my weekly training schedule for the following months.

JM

8x3-3 clean&press @ 16 kg

6x2-2 single legged military press @ 16 kg - 2-2 lat pull@ 16 kg

5x2-2 bottom up press @ 12 kg

2-2 pistol @ 12 kg
1-1 pistol @ 16 kg
2-2 pistol @ 12 kg

5-5 lat pull @ 16 kg

SMR

Sunday, 5 April - SMR therapy

The countryside trip had one negative: the bed I slept in was very uncomfortable, by Sunday morning my back, my waist and even my knee hurt…At home I foam rolled myself for some 40 minutes which helped a lot so that I could insert 5x20 swings with 24 kg, afterwards strictly followed by SMR again. In twenty minutes I felt well again :-)

Saturday, 4 April

Friday night we travelled to the countryside with Ervin and Monti to relax after a busy week in good company J Of course we took three KBs (16 kg, 20 kg, 24 kg) and the pre-name-day-present of Ervin, a Rope of 10 m. Saturday we used the fine weather and made „some” workout:

JM

TGU Russian ladder:
5x1-1 TGU @ 16 kg - 4x1-1 TGU @ 20 kg - 3x1-1 TGU @ 24 kg - 4x1-1 TGU @ 20 kg - 5x1-1 TGU @ 16 kg

Windmill Russian ladder:
6-6 windmill @ 16 kg - 5-5 windmill @ 20 kg - 4-4 windmill @ 24 kg - 5-5 windmill @ 20 kg - 6-6 windmill @16 kg

1-1 swing-clean-high pull-snatch @ 24 kg

Windmill Russian ladder:
6-6 windmill @ 16 kg - 5-5 windmill @ 20 kg - 4-4 windmill @ 24 kg - 5-5 windmill @ 20 kg - 6-6 windmill @16 kg

5 goblet squat @ 20 kg - 5-5 SLDL @ 20 kg
3-3 front squat @ 24 kg - 3-3 SLDL @ 24 kg
5 goblet squat @ 20 kg - 5-5 SLDL @ 20 kg
3 goblet squat @ 24 kg - 3-3 SLDL @ 24 kg

Rope workout
VO2 max, 15:15 sec protocol, parallel waves, 17 wave / set, 5 min, 10 sets

SMR

After the rope workout I had to lay on my stomach and trying to breath normally again and respected Ervin very much, who – after some GTG first try – made a 20 minutes workout with 15 sec on / 15 sec off and was not knocked out afterwards, either (he changed parallel with alternate waves).

Thursday, 2 April

Thursday is TGU-day with the class. This is one of the best drills and I am very proud of the class because they perform it better and better, you can see the improvement at everyone which is being enhanced by the Russian ladders J As a transition drill we used the specialty of Gabi, the snatch-DARC swing combination – it was well received :-)

JM
3-3 rotation stability correction
1-1 TGU without KB
2-2 TGU with lighter weight – 1-1 TGU with heavier weight – 2-2 TGU with lighter weight
3 snatch-3 DARC swing-3 snatch-3 DARC swing-3 snatch-3 DARC swing-3 snatch
2-2 TGU&windmill with lighter weight – 1-1 TGU&windmill with heavier weight – 2-2 TGU&windmill with lighter weight
3 snatch-3 DARC swing-3 snatch-3 DARC swing-3 snatch-3 DARC swing-3 snatch-3 DARC swing-3 snatch-3 DARC swing-3 snatch
2-2 TGU&windmill&floor press with lighter weight – 1-1 TGU&windmill&floor press with heavier weight – 2-2 TGU&windmill&floor press with lighter weight
3 snatch-3 DARC swing-3 snatch-3 DARC swing-3 snatch-3 DARC swing-3 snatch
2-2 TGU&windmill&floor press&armbar press with lighter weight – 1-1 TGU&windmill&floor press&armbar press with heavier weight – 2-2 TGU&windmill&floor press&armbar press with lighter weight
3 snatch-3 DARC swing-3 snatch-3 DARC swing-3 snatch-3 DARC swing-3 snatch
10-10 windscreen wiper – 5-5 front lunge, KB in goblet position – 5-5 Russian twist
3 snatch-3 DARC swing-3 snatch-3 DARC swing-3 snatch-3 DARC swing-3 snatch-3 DARC swing-3 snatch-3 DARC swing-3 snatch
Stretching

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Ervin designed a great workout, felt good at night:

JM
10 deadlift @ 20 kg
15 deadlift @ 20 kg
10-10 SLDL @ 20 kg

5-5 windmill @ 20 kg

1-2-3 bent press (l, r) @ 16 kg
1-2-3 bent press (l, r) @ 16 kg

30 swing @ 20 kg

1-2-3 bent press (l, r) @ 16 kg
1-2-3 bent press (l, r) @ 16 kg
1-2-3 bent press (l, r) @ 16 kg

20 swing @ 20 kg

10 min VO2 max, 15:15 sec protocol, 7 reps/set @ 16 kg, 20 sets
Stretching

Wednesday, 1 April

A good workout at Tamás – as far as I can recall it:

JM
10 deadlift @ 20 kg
2x3-3 shoulder rotation with KB @ 16 kg
10 deadlift @ 20 kg
20 swing @ 20 kg
3-3 side press @ 16 kg
3-3 windmill @ 20 kg
10-10 one handed swing @20 kg
1-1 TGU @ 20 kg
3-3 bent press @ 20 kg
20 swing @ 20 kg
10-10 small windscreen wiper @ 20 kg
1-1 TGU @ 20 kg
10 situp in straddle @ 16 kg
10-10 one handed swing @20 kg
10-10 high pull @ 20 kg
1-1 TGU @ 20 kg
3-3 lunge and press on the same side @ 16 kg
3-3 lunge and press on the opposite side @ 16 kg
10 situp in straddle @ 16 kg
10-10 small windscreen wiper @ 20 kg
10-10 snatch @16 kg
1-1 TGU @ 20 kg
3-3 lunge and press on the same side @ 16 kg
3-3 lunge and press on the opposite side @ 16 kg
20 swing @ 20 kg
10 situp in straddle @ 16 kg
10-10 small windscreen @ 20 kg
10-10 high pull @ 20 kg
1-1 TGU @ 20 kg
SMR, stretching

Afterwards we made an FMS test, result was 15, no asymmetry.

Tuesday, March 31

Class:
JM
ASLR correction
1-1 TGU without KB
10 deadlift, 5-5 halo
3 sets:
1-2-3(-4) clean-press-saw ladder
10-10 one handed swing
3 sets:
5-5 clean-press-overhead squat
3-3 renegade row
5-5 front lunge (clean position)
3 sets:
5-5 double clean&front squat
5-5 double windmill
10-10 windscreen wiper (last set: 5-5)
Tabata:
4 min, 20 sec on, 10 sec off: see-saw press / swing
4 min, 20 sec on, 10 sec off: snatch or clean / one handed swing
Brettzel, stretching

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I finally got back my 20 kg kettlebell - of course it was a must to train with it :-) Bent press went really good but I felt the long time without practising – just as expected – at military press, I got altoghether two fine reps, both with right hand. But problems are there to solve :-)

SMR

2 sets:

3-3 bent press @ 16 kg

3-3 renegade row @16 kg

2-2 bent press @ 20 kg

2-2 renegade row @ 20 kg

2 sets:

3-3 clean&press @ 16 kg

3-3 lat pull @16 kg

2-2 clean&press @ 20 kg

2-2 lat pull @ 20 kg

Russian ladder:

3-3 floor press @ 16 kg – 2-2 floor press @ 20 kg – 1-1 floor press @ 24 kg – 2-2 floor press @ 20 kg – 3-3 floor press @ 16 kg

5-5 lat pull @ 20 kg

1 set:

2-2 clean&press @ 20 kg2-2 lat pull @ 20 kg3-3 clean&press @ 16 kg3-3 lat pull @16 kg

Russian ladder:

3-3 armbar press @ 16 kg – 2-2 armbar press @ 20 kg – 3-3 armbar press @ 16 kg

5x20 swing @ 24 kg

SMR