Team of Pain :-)

... to be continued...

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

2010...

2009 was a bit mixed for us – it brought much pleasure, struggle and unfortunately some aching losses, too. For the pleasure thanks to Ervin, Monti, our families, friends, our fantastic classes and of course the RKC community. We learnt a lot from the struggles and will not forget those who have gone (it would not be possible, anyway)…

We hope for a brighter and happier 2010 for everyone!

The beginning was promising, so far I could train every day. For a while, my own training will not be posted on the blog whereas it is part of a joint experimental project with Adam and we do not want to publish it as long as we do not have the result. Certainly everything will be communicated in due time J
Of course I will keep you informed on significant events and post he class’ workouts, e.g. to motivate those absent ;-)

The first significant event of this new year was induced by Dani, founding member of the Team of Pain – you will hear from them soon! – sending the following e-mail on December 31, 2009: "This time I have not only warmed up but trained: 1*1000 snatch @ 16kg, with a little stop, without dropping the weight: 44:08 min"

He succeeded to inspire me: yesterday I put on my good, worn cut-off-fingers-gloves and took the 8 kg kettlebell. The result is 1000 snatch @ 8 kg, without stop, in 39 min 42 sec. The schedule was: 10x20+80x10.
Thanks to Dani for the motivation, to Ervin for counting and cheering on (and of course to Monti for laying still for 40 minutes :-)

Message to my class: as you know you will only receive anything which are weighed in the balances and are not found wanting… >-D
(Before you get frightened, I will not force anyone to snatch that much if not wanted. However, who wants to try, shall have the possibility :-))

DragonDoor's Jingle KettleBells :-)

We wish you all a merry Christmas and a Happy New Year!

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...)