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

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…

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

Ervinator

Ervin made the USSS snatch test (maximum snatch reps @ 24 kg in ten minutes with as many rests as necessary) again on Sunday: 252 reps! The next try we will record on video – he is slowly getting close to transfer into another dimension :-)