Squat Day To Exhaustion

I decided to do my practice before the classes today so a hurried pratice I've done at home:

JM
20 swings @ 24 kg
10 goblet squat @ 24 kg - 10 front squat @ 12+12 kg
10-10 1H swings @ 24 kg
10 goblet squat @ 24 kg - 10 front squat @ 12+12 kg
1-1 min OH walk @ 24 kg
10 bottom-up goblet squat @ 24 kg - 10 front squat in clean position left @ 24 kg
1-1 TGU @ 24 kg
10 bottom-up goblet squat @ 24 kg - 10 front squat in clean position right @ 24 kg
10-10 cleans @ 24 kg
10 goblet squat @ 24 kg - 10 front squat @ 12+12 kg
20 figure eight
10 goblet squat @ 24 kg - 10 front squat @ 12+12 kg
stretching

5 min farmer walk @ 24 kg (I took my 24 to the gym - Yes, I live close to the gym :)

Then my classes became chaotic bacause first István, a new victim promised to come at 6 p.m. to learn the swings - this I downright forgot. Today Roland Heck RKC, one of my buddies from RKC Cert phoned to come to the gym to have a talk. Ok, I said, we have time from 6 to 7. Then I remembered that István is coming to swing. Then at 5 p.m. Szila phoned that he will come at 6 p.m. instead of 7 - I thought "alright, I will punish him with doing the workout alone from my paper, I will teach István to swing, Roland will watch".

Szila was there at 6 p.m., we've done the JM and I thought  I can talk with Roland. Then István arrived late so I've done the JM again - third time that day. I split my attention between Szila (doing the workout), István to teach the swings, Roland to feel he's not neglected, my son who talks a lot a knows everything better, and my phone because I expected the step-father of my son to bring some stuff that could not wait until tomorrow. Oh, and Uncle Gyuri the manager of the gym who came in a couple of times to show KBs to some guy.

Now that's what I call chaotic. At least there were some minor successes: Szila was destroyed :], Roland got some address to some other gyms with barbells, István learned to swing.

On the class from 7 p.m. I did some drills with my victims:

JM (fourth time)
1-1 min (l,r) farmer walk @ 24 kg (my forearms got cramped)
2x{10 step dragon walk, 20 swings}
8x21 swings (30"/30" protocol) - had to skip two rounds because forearms were near failure

And the best part:
5 min farmer walk @ 24 kg
Yes, you guessed right, I took my 24 home.

After these I've fallen asleep on the couch... Good night kids.

Partial Press Ladders

I've done some partial presses according to Kenneth Jay from the article "Training for Maximal Strength with Russian Kettlebell".

JM
6 rounds of 30/30 1H swings @ 24 kg (20 reps/round, 60-60 1H swings)
5 rounds of 3-3 (l,r) partial press combo @ 24 kg
(C&P, partially lower, reverse before point-of-no-return, partial press out, slow full lowering)
3 rounds of 3-3 (l,r) C&P @ 24 kg
2 rounds of 3-3 (l,r) MP @ 16+6 kg
1 round of 3-3 (l,r) MP @ 16 kg
Stretching

The 3 rounds of C&P was really easier than before (surprise!!!). As expected before the top the KB popped up like never before :) But at the end the 16 kg was enough to finish. Nice tiredness in the shoulders.
Next time have to go back to squats again or the pistol will never come closer.

VO2max Day

JM
2-2 (l,r) TGU @ 24 kg

VO2max protocol, 15/15, 60 rounds @ 16 kg (8 reps/round, 480 snatches, PR :)

1-1 min (l,r) farmer walk @ 24 kg
1 min rest
40-40 sec (l,r) farmer walk @ 24 kg

So I've done it. Strange things happen during 30 min of snatching... In the first 30 rounds I fought for keeping the rythm. After the 30th round I felt satisfied but the next few rounds were the first dead point. The 40th and 50th round came relatively lightly and I knew after the 50th that I can do it. At the 51st round Thunderstruck strucked in and I got such a surge that maybe I could've gone past 60. Many thanks to Juci RKC to mention Thunderstruck - it was fantastic! :)
It was enough for my lungs but had to make my forearms work a bit more so I walked like a farmer. The second round however had to be shorter, not everything they can bear.

High Pull Test

Yesterday I tried one of my workouts that's coming for my victims. It will precede the learning of the snatch. I grabbed my 24 and did this:

JM
2-2 (l,r) TGU @ 24 kg

5-5 (l,r) high pulls @ 24 kg
30 sec rest
5 swings, 5 high pulls with each hand @ 24 kg
30 sec rest
5 cleans, 5 swings, 5 high pulls with each hand @ 24 kg
30 sec rest
5 cleans, 5 MP, 5 swings, 5 high pulls with each hand @ 24 kg

3 rounds of 5 bicep curls - 5 tricep extesion @ 16 kg

2 round of
30 sec swings @ 16 kg
30 sec swings @ 24 kg
30 sec rest
30 sec swings @ 24 kg
30 sec swings @ 16 kg
30 sec rest
Stretching

I originally wanted to do 3 rounds of the last forearm bursting drill but had to give up at the beginning of the third round. The high pull excercise was quite nice on my forearm and lungs - can't wait to do it with my victims!

BJ Press Day

Today's practice:
JM
2-2 (l,r) 5 snatches - turkish get down - turkish get up @ 24kg

BJ press day (all @ 24 kg):
4-4 (l,r) clean&press
20 swings
4-4 (l,r) clean&press
5-5 (l,r) clean&front squats
4-4 (l,r) clean&press
5-5l,r windmills
4-4 (l,r) clean&presses
5-5 (l,r) snatches
4-4 (l,r) clean&presses
20 figure eights
4-4 (l,r) clean&presses
10-10 one handed swings
4-4 (l,r) clean&presses

2-2 l,r clean&presses to make 30-30 presses

Tabata 20/10, one handed swings, 8 rounds, 13 reps @ 24kg

Strangely I could concentrate on the technique in the last 3 or 4 C&P round - the first rounds have gone by by thinking how heavy the 24 was. In the original Ricsi workout there were 3 tabatas but I was totally exhausted in the end and after the first I thankfully lied down on the floor. Have to be patient to get back my shape - if ever I had any.

New Series Squat Day

After past week's illness I started the practices with the very successful Adri's squat workout. This time I tried the original but had to shorten towards the end. I managed to do this, everything @ 24 kg except where noted:

5-5 halo
10 goblet squats
25 swings
20 deadlifts
25 swings
10 bottom up squats
20 alt. handed swings
10 squats bell in left hand clean position
1 min figure eights
10 squats bell in right hand clean position
10-10 tactical eights
10 goblet squats
1 min overhead walking, right hand
10 squats & presses above head
1 min overhead walking, bell in left hand
10 goblet squat
10 sit-ups bell above head, 10-10 russian twist
10 bottom up goblet squat
20 alt. hand swings
10 goblet squat
25 swings
10 deadlifts
25 swing
10-10 halo @ 16 kg

Last Week

On the evening of my last post I caught a terrible cold. I couldn't breethe for two days and whole week I was tired and exhausted. Because of this I didn't practice but did some training with my victims on Monday and Wednesday class. There was a

5 min Swing Test: 197 reps @ 16 kg

that I remember, coul've been more but had to crank up the volume and I lost 20 secs. Then

couple of hundred swings,
couple of TGU @ 16 kg

but nothing fancy. Grew a nice belly so this week I start to build my trainig up again.

VO2max Snatch

JM
54 rounds of VO2max protocol 15/15 @ 16 kg (8 reps/round, 432 snatches)
15 Janda situp that turned out to be barely Janda situp

Will try the real Janda situp next time. I didn't fired my hamstrings and sat up too far up.
Originally I planned 60 rounds. I'm sorry to disappoint me :) My hands comfortably hardened but have to improve on grip to snatch the 24 again.

Bike, Jerks, Jams

I went to a chinese market to buy some prawn. I decided to go on bike to earn my evening meal :)

18.7 km biking @ 22.2 kph average (50 min)
stretching

I've done it in 50 minutes with red lights, 1 min free fight with shouting jerk from the car and shopping. The back route was tiring with the wind in my face and finally I went on the bike lane which is quite bad in Hungary. Bike lanes are crap with cracked bituminous carpet, sometimes cobblestone or something. Sometimes so narrow with rails or banisters on both sides that I'm more afraid than on the road by the cars. OK, I was socialized on the road in traffic jams because in 1992 there were no bike lanes when I biked a lot.

First 24 kg Press Day

Between a trip to the countryside and a visit to my friends a hurried practice:

JM
3 round of swing @ 24 kg, 30/30 protocol (22 reps)
5 ladders (1-2-3) of MP @ 24 kg
8 rounds of 30/30 alternating one-handed swings and plank
streching

Back from the 3 day tiredness and I pressed 5 ladders :)