WOs With My Groups

Last week I didn't practice.

On Monday I work with my victims, both class:

1-1 (l,r) 5 snatches-TGU-5 snatches-TGU-5 snatches-TGU without pause - I thought my arms will drop off
5 min swing test @ 24 kg: 156
double Tabata alternating swings with burpees

Today I decided to do the entire 6 o'clock workout because it was their last one in the beginner class:

1-1 (l,r) full shoulder flow (C&P, overhead squat, windmill, TGU down, armbar, TGU up, windmill, OH squat, MP)
(l,r) 5 1H swings
rest
(l,r) 5 1H SW-5 high pulls
rest
(l,r) 5 cleans- 5 1H SW-5 HP
rest
(l,r) 5 CL-5 MP-5 1H SW-5 HP
rest
(l,r) 5 CL-5 MP-5 SW-5 HP-5 SN

5 min VO2max cadence test
15:15 VO2max protocol @ 16 kg, 30 rounds, 8 reps/round

next class
15:15 swings - left hand-right hand-two-handed in turn - 12 rounds @ 32 kg
10-10 (l,r) halos @ 16 kg

After the VO2max I was pretty wet and red, I don't know what thought the second group :)
At the end of their WO I was stuck with the 32 kg because they were so many they took all the 24 kgs!!!!
They are many and strong, I am proud to deliver them the pain.

Raising the Load

JM
20 swings @ 16 kg
5-5 (l,r) MP @ 16 kg
20 swings @ 20 kg
5-5 (l,r) MP @ 16 kg
20 swings @ 24 kg
5-5 (l,r) MP @ 16 kg
20 swings @ 32 kg
5-5 (l,r) MP @ 16 kg
15:15 protocol VO2max, 38 rounds, 8 reps/round, 303 snatches
10-10 (l,r) halo @ 16 kg
stretching

Decided to do halos at the end of MY workouts as well. Planned 50 rounds. The heavy swings and the GTG with CoC is impoving my grip, only all the other body parts were weak to do the 50. :)

Rest Day

was planned but proved otherwise. Swing teaching for the karate group, had to do with them:

2 rounds:
30" swings @ 20 kg
30" hindu squats
30" rest

30" overhead hold @ 20 kg, left
30" plank
30" rest
30" overhead hold @ 20 kg, right
30" plank
30" rest

2 rounds:
30" swings @ 20 kg
30" hindu squats
30" rest

Then I told Kris I don't work anymore today. He said: then get-ups? So I did some get-ups:

1-1 (l,r) TGU @ 16 kg
1-1 (l,r) TGU @ 12+12 kg
5-5 (l,r) MP @ 16 kg
1-1 (l,r) TGU @ 16+12 kg

This was my rest day.

Heavy Swing Day

Today just a couple of swings with my groups:

with first group: 5 x 18 swings @ 40 kg (18 is a mean, it was between 15 and 21)
with second group: 20 x 10 swings @ 32 kg (15:15 protocol)

It was heavy. Not surprisingly my back got tired and my arms were bursting. But felt good and had tremendous marketing value =)

Tomorrow I will rest, only Friday will see my snatches.

Week Starts Good

Last week my rehab was set back because on tuesday my right wrist started to ache during the first TGU :( The TGU was out of question then so my rehab plan went haywire before it could've done some good. I was stuck with swings.

This Monday I felt good with my shoulders and some GTG with CoC No. 1 pumped up my forearms so I felt strong enough to swing with my group:

JM
30:30 swings, 6 rounds @ 32 kg, 4 rounds @ 24 kg, 22 reps/round
stretching

Then yesterday I was invited to a karate session where I thought the swing. Afterwards I've done some VO2max:

JM
15:15 VO2max protocol, 40 rounds @ 16 kg, 8 reps/round, total of 320 reps
stretching

Soooo.... coming back, the goal is to reach 80 this month or beyond then 2nd phase of VWC.