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.

Decent Squat Day?

Getting back, it was hard, slow but done what I planned:

JM
All @ 24 kg:
10 GS + 20 SW + hip flexor stretch
10 GS + 20 SW + 3-3 brettzel
10 GS + 20 SW + 10 Janda situp
10 GS + 20 SW + 1 min plank
10 GS + 20 SW + hip flexor stretch
10 GS + 20 SW + 3-3 brettzel
10 GS + 20 SW + 10 Janda situp
10 GS + 20 SW + 1 min plank
10 GS + 20 SW + hip flexor stretch
10 GS + 20 SW + 10 Janda situp

ladder of double front squat (5-5-4-4-3-3-2-2-1-1) @ 24+16 kg
stretching + some SMR

I know, I know. The last two round of 10 GS 20 SW I've done the easy ones—hip flexor and Janda. Besides I don't know how does Brett this kind of workout—I' ve done it without rest between GS and swings but had to rest between the others.

At the end the ladder is double because I swapped the KBs.

Victim Practice

From 6 p.m I started Brett's GS&SW workout but István arrived 15 minutes late so I had to teach him the TGU (for which he came). Today I could do only this:

40-50 cleans @ 24 kg during teaching cleans
20 sec/10 sec (Tabata protocol):
10 rounds of swings @ 24 kg
8 rounds of swings @ 16 kg

It was enough, my forearms were done, had to switch back to 16 kg but tomorrow I think I can do some decent workout.

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.