Monday Class

Yesterday I made a mistake: I trained with my victims :)
It was unscheduled and tiring despite of the low volume.

3 round of (10 hindu squats, 10 swings @ 24 kg)
20 swings @ 24 kg
10 goblet squats @ 24 kg
20 figure eights
10 goblet squats @ 24 kg
15 1H swings (left)
10 goblet squats @ 24 kg
15 1H swings @ 24 kg
10 goblet squats @ 24 kg
20 figure eights @ 24 kg
10 goblet squats @ 24 kg
20 swings @ 24 kg
8 rounds of 30"/30" swings @ 16 kg
10-10 (l,r) halo @ 16 kg

The last eight round I didn't want to do with 24 because it was my rest day and I didn't sleep well.  My hamstrings and back cried for rest but I had to show them what will they achieve in a couple of weeks :)

BTW the class was a success, Judit from Rita RKC's group will stay with us on Mondays. There were two new victims who are my neighbors. Everybody worked hard and enjoyed the stretching after the 30/30 :)

Double Bell Squat Day

JM
10 double front squats @ 12+12 kg
25 swings @ 16 kg
20 deadlifts @ 12+12 kg
25 swings @ 16 kg
10 double front squats @ 12+12 kg
20 hand-to-hand swings @ 16 kg
10 double front squats @ 12+12 kg
5-5 (l,r) MP @ 16+8 kg
10 double front squats @ 12+12 kg
5-5 (l,r) MP @ 16+8 kg
10 double front squats @ 12+12 kg
1 min plank
10 double front squats with military press on the top @ 12+12 kg
1 min plank
10 double front squats @ 12+12 kg
10-10 lunges with weight @ 12+12 kg
10 bottom up goblet squats @ 16 kg
5-5 (l,r) MP @ 16 kg
10 double front squats @ 12+12 kg
10 situps with weight, 10-10 floor swipes @ 16 kg
10 double front squats @ 12+12 kg
20 hand-to-hand swings @ 16 kg
10 double front squats @ 12+12 kg
25 swing @ 16 kg
20 deadlifts @ 12+12 kg
25 swings @ 16 kg
Stretching

The squat is getting better, first time I really felt my hamstrings firing! Felt good :) Tomorrow in the gym I will try the pistol on a bench. Have to buy Naked Warrior to read more about pistols.

Pyramid Press

I took my KBs to the new gym and some light ones are left at home. So I thought I could do a pyramid press day:

JM
3-3 (l,r) MP @ 12, 8+6, 16, 12+6, 12+8, 16+6, 16+8 kgs
3-3 (l,r) MP @ 16+8, 16+6, 12+8, 12+6, 16, 8+6, 12 kgs

It turned out it became a light volume day. When the 12 was at the bottom it really did hurt - I couldn't even straight out my wrist.

Call It Variety Day

Some days went by with moving from one gym to another before even it could've begin at the old place. Lots of e-mails, phone calls, talk to the gym owners - no training there.

Yesterday instead of practice I stayed at Rita RKC's training when I left the old gym. It was totally different from what I saw and learned from Ricsi and gave me some great ideas. Rita was very nice to tell her victims that they can come to my gym if they want another training in a week. All in all it was a great idea to stay.

Today was the first training day at the new gym. Two of my closest friend came at 7 p.m. so we had enough room :) But before that I've done some practice from 6. I had the bells so I made some double bell excercises to have some fun:


JM
Brett Jones style workout:
10 double bell swings (2x16 kg)
10 double cleans (2x16 kg)
10 double bell swings (2x16 kg)
10 double military presses (2x16 kg)
10 double bell swings (2x16 kg)
3-3 double windmills (2x16 kg)
10 double bell swings (2x16 kg)
1-1 TGU (2x12 kg)
10 double bell swings (2x16 kg)
10 high-pull (2x16 kg)
10 double bell swings (2x16 kg)
8 double snatch (2x16 kg)
10 double bell swings (2x16 kg)

as many round as I can do in 10 minutes:
10 swings @16 kg
5-5 (l,r) cleans @16 kg
5-5 (l,r) row @16 kg
10 hindu squat
made 8 rounds in 9:50

Before the last 10 min excercise I was thinking about doing it with double kettlebells but I strained my back a bit (lack of concentration in the Brett Jones workout) so I stayed at 16 kg like my victims will do.

Adri's Squat Day

Last week it succesfully caused some nice soreness in my glutes and seems fit to prepare me for the pistol  I decided to put Adri's squat sequence in my weekly schedule. So this was my practice today, all with 24 kg:

JM
10 goblet squats
25 swings
20 deadlifts
25 swings
10 bottom up goblet squats
20 hand-to-hand swings
10 squats bell in clean position, left arm
1 min figure eights
10 squats bell in clean position, right arm
10-10 tactical lunges
10 goblet squats
1 min walking with bell above head, streight elbows, left hand
10 goblet squats with pressing the weight above your head
1 min walking with bell above head, streight elbows, right hand
10 goblet squats
10-10 lunges with weight
10 bottom up goblet squats
10-10 backward lunges with weight
10 squats bell in clean position, left arm
10 situps with weight, 10-10 slow twists
10 squats bell in clean position, right arm
20 hand-to-hand swings
10 goblet squats
25 swing
stretching and some SMR

I finished it well in 1 hour without JM and stretching despite of the 5 calls during the practice. Never will practice from 3 p.m.! After it I had to go to meet with my friends and I sweated another 1 and a half hours :(

Press Day

Today's practice:

JM
5 round swing @ 24 kg, 30 sec/30 sec, 23 reps (total of 115 reps)
5 x MP ladder (1-2-3-4-5) @ 16 kg
Leg-matrix in 2:31

Finishing the preparation to press the 24 again. Before RKC I pressed the 24 but my strained left arm hindered a bit - only the fear from failure kept me going back then. Now the strains are gone and I build up my MP.

I had to rest only in the last two ladder before the 5-5, the first 3 ladder went without rest.

Started

Since completing the RKC weekend last month I thought about starting a blog... So I started blogging although the main reason for it is not showing my thoughts to you kind reader but recording my practices - not workouts as Pavel wrote.

Today's practice:

JM

10 swing @ 24 kg

5-5 (l,r) clean @ 24 kg

10-10 (l,r) one handed swing @ 24 kg

6-6 (l,r) snatch @ 24 kg

VO2max protocol (15/15 sec):

10 round viking push press @ 16 kg (9 rep)

10 round snatch @ 16 kg (8 rep)

10 round viking push press @ 16 kg (9 rep)

10 round snatch @ 16 kg (8 rep)

10 round viking push press @ 16 kg (9 rep)

10 round snatch @ 16 kg (8 rep)

The last ten round of snatch was hard, had to concentrate on the technique.

My first group of victims will not start tomorrow because nobody can come this week. Next tuesday we will start. At least I can buy the bells and whistles (or gymboss) :)