Peter Lakatos...

... chief instructor of RKC Hungary has just reached RKC level II! Peter, I congratulate by heart and think to speak for many comrades if I say that we are very proud of you! :-)

Workouts

Friday


In order to prepare to switch weight I turned it a bit harder with the 20 kg. Good news: push press is OK :-) And bad news – i.e. military press and bent press are not OK yet – is also good: as motivation. I am working on it :-)


JM


2x10 deadlift @20 kg
2x5-5 single legged deadlift @20 kg
2x5-5 clean & push press @20 kg
2x5-5 clean & jerk @20 kg
2-2 TGU @20 kg
3x5-5 windmill @20 kg
3x5-5 snatch @20 kg
20 swing @20 kg
10-10 one arm swing @20 kg
20 swing @20 kg
20 darc swing @20 kg
20 swing @20 kg


Stretching




Saturday


Spent almost the whole day with packing, as preparation for the move. After midnight I had no more energy for a long workout thus I have chosen a short, intense see saw fun and my big favourite, the windmill :-)


JM


10x10 see saw press @2x16 kg
5x5-5 windmill @16 kg


Stretching




Sunday


When packing in and out of the truck I deadlifted and carried down the packs from the first floor with straigth back. Did not counted the turns… The day (and part of the night) went by with packing, acquisitions and assembly, so that was the workout…

Recognition

Feedback means a lot to a trainer, even if seeing the results itself. Ervin's group expressed its recognition on one of the last trainings quite clearly:

Most people came wearing such a T-shirt, just covered by an alibi-shirt and they criticized Ervin's outfit before the warm up offering him a better one :-) What shall I say... he was deeply moved :D

Last training for Ervin’s group

Yesterday was the last training before summer holidays for Ervin’s group and I had the honor to design and held the workout. They are great, motivated people, it is a pleasure to work with them – and most of them want to train with kettlebells during the summer, too :-)


The „fun” went like this:


JM

2x5-5 halo
10 deadlift
10-10 single legged deadlift
5-5 clean&press
10-10 saw
5-5 bent press
10-10 saw
5-5 bent press+ windmill
10-10 saw
3-3 TGU+windmill
2x4-4 clean&press&overhead squat
5-10 renegade row
Upon individual choice: 5x5-5 LCCJ or 5x5-5 swing-high pull-snatch
10 min slingshot ladder: 20 sec on/40 sec off (l, r), 30 sec on/30 sec off (l, r), 40 sec on/20 sec off (l, r), 50 sec on/10 sec off (l, r), 60 sec on (l, r)
30 sec ULP


Stretching


Have a nice summer!

Light workout - with 20 kg

Started to lay down the foundations of switching weigth :-) Yesterday's workout:

JM

3x10 deadlift @20 kg
3x5-5 clean @20 kg
3x3-3 jerk @20 kg
3x3-3 clean&jerk @20 kg
3x5 front squat @20 kg
3x5-5 saw @20 kg
3x5-5 windmill @20 kg
5x20 swing @20 kg

Stretching

It was nice, did not worn me out despite the heat but for that military press further efforts are required :-) I would like to get there by the end of the summer...

Tuesday workout – powered by Ervin

With respect to the heath Ervin held a press-focused training with a various and numerous exercises. It was good but I am simply unable to recollect everything exactly, not to mention the reps and the sequence… Well, I give it a try: one hour workout, 16 kg / 12 kg, including but not necessarily limited to:

JM

- 2x3-3 military press
- 10-10 saw several times in between
- 2x3-4-5 side press
- 3x5-5 arm bar press
- 5-5 Roman arm bar press
- 3x10-10 renegade row in between
- 3x5-5 clean-drop-jump-saw-clean
- 2x10-10 floor press
- 2x5-5 sitting press
- 10, 5, 5 catch up in between
- 2x5-5 clean&viking push press
- 20-20 clean&viking push press

Stretching

Here they are at last...

... the long awaited photos taken at the KGB seminar :-)

Check them out here, I think they are great! :-D