Last Two Week

It was busy so it will be long...

03.22 monday
JM
5 burpees, 20 swings @ 24kg
10 burpees, 15 swings
15 burpees, 10 swings
20 burpees, 5 swings
4 min or 100 pushups: 56 pushups
stretching

03.24 wednesday
1-1 (l,r) TGU @ 16
1-1 (l,r) TGU @ 24 kg
Snatch valley: top of the minute
10-10 (l,r) snatches @ 16 kg
9-9
:
5-5
:
9-9
10-10
tabata snatch @ 16 kg / swing @ 24 kg
tabata snatch @ 16 kg / plank @ 94 kg :)
10-10 halos

03.26 friday
JM
3-3 brettzel
5 steps ladder of MP @ 16 kg
5 pushups
3-3 brettzel
4 steps ladder of MP @ 20 kg
3-3 windmill @ 20 + 16 kg
3-3 brettzel
3 stpes ladder of MP @ 24 kg
3-3 windmill @ 24 + 20 kg
3-3 brettzel

4 steps ladder of MP @ 20 kg
3-3 windmill @ 20 + 16 kg
3-3 brettzel
5 steps ladder of MP @ 16 kg
10 pushups
streching

03.29 monday
JM
5-6 x 20 swings @ 24 kg
15 minutes of
5-5 (l,r) snatches @ 16 kg
5-5 MP @ 16 kg
5-5 row @ 16 kg
10 swings @ 24 kg
10-10 halos @ 16 kg
stretching
JM
3 x 4 steps ladder of MP @ 16 kg
5 min swing test @ 24 kg: 164 reps
10-10 halos @ 16 kg
stretching

03.31 wednesday
JM
5 x 20 swings @ 24 kg
(2-3-5-10) ladder of MP @ 16 kg
(1-2-3-4) ladder of MP @ 16 kg
15:15 protocol, 20 rounds rotating
swings @ 24 kg
one handed swings, L @ 24 kg
one-handed swings, R @ 24 kg
snatches, L @ 16 kg
snatches, R @ 16 kg   (except the last round where I snatched @ 24 kg)
10-10 (l,r) halos @ 16 kg
stretching
JM
5 min cadence test of VO2max: 33 reps @ last min
15:15 protocol VO2max, 30 rounds, 8 reps/round, 240 snatches
stretching

The double JM-stretch happens because I work with my victims and there are two groups :)
I enjoyed the friday press day, it was mainly because I bought the DVD Secrets of the Shoulder by Gray Cook & Brett Jones. While there was no secret in it, I found some tricks and new viewpoints that I had to try out. And not in the least I decided to put some of the drills in the workout with the new groups starting next week.

BTW I fucked up again. I announced the start of the new groups on Easter Monday. Yep. Then I had to email around that there will be no session on monday.

Apply Light Pressure

AKA light press day:

3 x (1-2-3-4-5) ladder of MP @ 16 kg
1 x (1-2-3) ladder of MP @ 20 kg
1-1 (l,r) MP @ 24 kg

Press & Snatch

First tried the Adri style presses then the next VO2max step.

JM
3-3 (l,r) Military Press
3-3 (l,r) one leg MP, same side
3-3 (l,r) one leg MP, other side
3-3 (l,r) half kneeling MP, same side
3-3 (l,r) half kneeling MP, other side
3-3 (l,r) kneeling MP
3-3 (l,r) floor press, elbow tucked in
3-3 (l,r) floor press, elbow out

VO2max, 15:15 protocol, 60 rounds, 8 reps/round, total of 480 snatches @ 16 kg
3-3 (l,r) snatches @ 24 kg
stretching

Heavy Swings With My Victims

KB transfer to the gym:
5 min farmer walk @ 32 + 16 kg
5 min farmer walk @ 24 kg

JM
3 x 20 SW @ 24 kg
20 SW in every 60 sec, 5 rounds @ 24 kg
15 SW in every 40 sec, 6 rounds @ 32 kg
10 SW in every 30 sec, 4 rounds @ 40 kg
15 SW in every 40 sec, 6 rounds @ 32 kg
20 SW in every 60 sec, 5 rounds @ 24 kg
10-10 (l,r) halos @ 16 kg
10-10 (l,r) halos @ 24 kg
stretching

It was hell on my forearms but enjoyed. Totals: 260 SW @ 24 kg, 180 SW @ 32 kg, 40 SW @ 40 kg. The second halos were with the second group, I had to show Bence that I can do it too. Yes, sometimes kettlebell is about competing :D

Trying to Go Back On Track

Originally "Back On Track" :/
I succeeded to make something "useful" today but I tried whole week:

Monday:
This was my first time to make a (semi-)advanced class. Semi because the true advanced group will start in April but one of my groups will have 8 advanced-like WOs this month. In the first such a session I did the swings with them.

1-1 (l,r) get-up @ 24 kg
1 r get-up @ 32 kg

1 round is 5 left swings, 5 right, 5 two-handed and 6 alternating swings top of the minute
8 rounds @ 24 kg
8 rounds @ 32 kg
2 x 1-1 min (l,r) farmer walk @ 24 kg

Wednesday:
Again semi-advanced session.
10 burpees
20 (10-10) cleans @ 24 kg
30 hindu squats
40 (20-20) snatches
50 swings
3 x 1-2-3-4 ladder of MP @ 16 kg

the more rounds in 20 minutes:
20 swings @ 24 kg
10 squat and press @ 16 kg
1-1 (l,r) TGU @ 16 kg

Friday:
I started but failed altogether. What I did is not worth to spend the bits on it. :(

Sunday:
Wanted to try some drills I got from Adri & Ricsi RKCs for the advanced session. Then I got back on VO2max track :D

JM
3-3 (l,r) clean-MP-throw down-snatch @ 16 kg
3-3 (l,r) clean-front squat-MP-overhean squat-snatch @ 16 kg
1-1 (l,r) 3 floor presses-get-up to kneel-3 MP-get-up to stand-3 MP-back to kneeling-3 MP in kneeling pos.-get down-3 floor press

VO2max protocol, 15:15, 8 snatches/round @ 16 kg, 50 rounds, total of 401 snatches
10-10 (l,r) halos @ 20 kg
stretching