Nyomások

De előbb a múlt szerda:

JM

8x1-1 (l,r) TGU @ 24 kg
6 kör:
   5 GS @ 24 kg
   5-5 (l,r) row @ 20 kg
10 kör, 30:30 SW @ 24 kg
stretching

Aztán jött a hétfő, az első edzést választottam, mert nem volt kedvem töröközni, inkább a spéci press edzés volt a szimpatikus:

JM
5 burpee
20 SW @ 24 kg
10 burpee
15 SW @ 24 kg
5 burpee
10 SW @ 24 kg
10 burpee
5 SW @ 24 kg

3-3 (l,r) MP @ 24 kg

3-3 (l,r) MP egy lábon, azonos oldal @ 24 kg
3-3 (l,r) MP egy lábon, ellentétes oldal @ 24 kg
3-3 (l,r) MP féltérden, azonos oldal @ 24 kg
3-3 (l,r) MP féltérden, ellentétes oldal @ 24 kg
3-3 (l,r) MP térdelve @ 24 kg
3-3 (l,r) MP terpeszülésben @ 20 kg
3-3 (l,r) floor press, szűken @ 24 kg
3-3 (l,r) floor press, szélesen @ 24 kg

BMF, SW @ 32 kg, time: 8:32
100 fekvőtámasz, vagy 4 percig próbálkozol vele: 50 db
stretching

No itt már nagyon elfáradtam, már hétvégén is hulla voltam, pénteken és szombaton is nekiláttam a gyakorlásnak, de nem ment: ólmos fáradtság, sajgó végtagok. Azért vasérnap GTG jelleggel csináltam 7x10 fekvőtámaszt. Hétfőn meg aztán ráraktam egy lapáttal... éreztem, hogy megszaggattam a felkarom, deltákat, mellizmot. Két napig hengereltem, de szerdára sem lett rendben. De azért szerdán ráedzettem:

JM
5 x 3-as C&P létra @ 24 kg
5 kör:
   5-5 (l,r) TGU tenyérig @ 24 kg
   5-5 (l,r) reverse lunge @ 24 kg (CL pos,)
40:20 SW @ 24 kg, 10 kör, total: 380
stretching, sok SMR


Jó hírek: Bencéhez megérkeztek az SMR herngerek, így szerdától rendszeresítve lesznek, egy kis meglepetéssel tetézve. Addig is KKÜ!

Last Week

Well, back from London. As I promised I did GTG but I didn't came back a Popeye :(
Last week GTGs:
tuesday: 5x10-10 (l,r) close of CoC No. 1
wednesday: 5 rounds
thursday: 4 rounds
friday: 7 rounds
saturday: 8 round - las 4 were doubles which is much easier
sunday:
I debated with myself to start the practice because after 24 hours bus trip on saturday and 8 days off I didn't feel the zing. But I didn't want to waste the effort of the GTG.

Short JM :)
3-3 (l,r) SN-WM continuously without putting down @ 16 kg
3-3 (l,r) SN-WM @ 16 kg
3-3 (l,r) SN-WM @ 20 kg

VO2max protocol 36:36 @ 20 kg
6 rounds @ 17 reps
4 rounds @ 14 reps

So I was disappointed. My forearms showed nothing like they were stronger but I think the real cause was lingering fatigue from the previous day. All the same: I did it.

Monday:
JM
1-1 (l,r) CL-MP-TGU↓-floorP-TGU↑-MP @ 24 kg
VO2max protocol 15:15, 30 rounds @ 16 kg
10-10 (l,r) halos @ 20 kg
stretching

Farewell Session

Tomorrow morning I depart so I did a farewell party with my bells. I think I managed to throw one like a true viking warrior—at least in my league... :)

2-2 (l,r) AB @ 16 kg
2-2 (l,r) AB @ 20 kg
2-2 (l,r) AB @ 24 kg
30-30 secs (l,r) overhead stand @ 32 kg (thank Ricsi for the idea but I can't find it)

3 times 1-2-3 step ladder of C&P @ 24 kg (going back to 24...)

VO2max protocol, 36:36 @ 20 kg
12 rounds @ 17 reps
4 rounds @ 14 reps

2x5-5 (l,r) halos @ 24 kg

Stepping back in VO2max but even Thórólf did stepped back, and not once! Decided to do much GTG next week with my CoCs :) and I come back a Popeye! Next Sunday I will see what can I do with my new forearms.

Small Workouts

Last Friday I pulled a muscle in my neck so I skipped the snatches on Friday and Saturday. It was sad because I did pretty much GTG with my CoCs throughout the week and I was looking forward the 18 rounds of VWC regime. On Sunday I finally started but quickly reverted to TGUs after trying some snatches :(

Sunday:
20 SW @ 20 kg
5-5 (l,r) MP @ 16 kg (it was dawning on me the there will be some trouble)
20 SW @ 20 kg
3 (l) SN @ 20 kg (now it was obvious that no snatches for today)
20 SW @ 20 kg

2-2 (l,r) TGU @ 16 kg
10 double close @ CoC No. 1
2-2 (l,r) TGU @ 20 kg
10 double close @ CoC No. 1
2-2 (l,r) TGU @ 24 kg
10 double close @ CoC No. 1
2-2 (l,r) TGU @ 32 kg
10 double close @ CoC No. 1


20 SW on top of the minute, 8 rounds alternating @ 24 kg and @ 32 kg
stretching


Monday:
10-10 (l,r) halos @ 20 kg
I wanted to rest today because my neck didn't get better. But I was caught up...
10 GS @ 32 kg
10 wide pushups
10 slow twists @ 16 kg

7 rounds in 15 min

10-10 (l,r) halos @ 16 kg

This Week So Far

Monday:
4 dC&P @ 2x20 kg
15 dSW @ 2x20 kg

4 dC&P @ 2x20 kg
5 dC@FSq @ 2x20 kg
4 dC&P @ 2x20 kg
1-1 (l,r) TGU @ 24 kg
1-1 (l,r) TGU @ 32 kg
4 dC&P @ 2x20 kg
3-3 (l,r) WM @ 24 kg
4 dC&P @ 2x20 kg
5-5 SN @ 20 kg

1st Tabata: swings @ 24 kg
2nd Tabata: burpees
3rd Tabata: one handed swings @ 24 kg
4th Tabata: thrusters @ 20 kg
5th Tabata: snatches @ 20 kg

10-10 (l,r) halos


Tuesday:
Throughout the day 5 x 10 double closing of CoC No. 1 (GTG)


Wednesday:
Throughout the day 2 x 10 double closing of CoC No. 1 GTG style

Tabata: swings @ 32 kg (14 reps/round)
2 x 10 ssP @ 2x20 kg
2 x 1-2-3 ladder of C&P @ 24 kg
1 x 1-2-3 ladder of BUC&P @ 16 kg

1-1 (l,r) TGU @ 24 kg
1-1 (l,r) TGU @ 32 kg

4 rounds:
10 SW @ 24 kg
10 SW @ 32 kg
10 SW @ 48 kg

10-10 (l,r) halos @ 20 kg

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. :)

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.

Tha Last Two Weeks

Well, long time no see...

In the last post on Sunday I strained my right shoulder, this time a Very Small Muscle on the top of my shoulder. On Monday I showed the new group how to swing and I did 140 swings @ 32 kg. With the second group I did the 10 swings-1 burpee-9 swings-2 burpee drill. Next day I was useless, tired beyond expectation.


That week I didn't practice anything except for the GTG one-leg squat which I did until Saturday. On Sunday I was ashamed and tried to do some swings but it lasted for 6 minutes—my shoulder was aching.


This week I didn't even practice with my groups. I only showed them the drills. A couple of snatches strained my shoulder muscle even more so today I decided to heal it somehow with Swedish Bitter my miracle medicine.


But before that I succeeded to do some swings to get back in shape


JM
30:30 swings, 10 rounds, a leisurely 20 reps/round, a total of 200 swings @ 24 kg
stretching


I originally planned 400 but I was too winded... This month I want to repeat the 80 rounds of VO2max so I have to heal my shoulders fast!

Sunday Evening Flitting

5 x 5-5 (l,r) one legged squat throughout the day

Short and easy workout tonight:

JM
3 x 10 swings+10 GS+10 swings @ 24 kg
8-8 (l,r) MP @ 16 kg
2 x (1-2-3-4) ladder of C&P @ 24 kg
2 x (1-2-3) ladder of C&P @ 24 kg

Following Thórólf

6 x 5-5 (l,r) one legged squat on the books (38 cm, 15 in)

I prepared for the next VO2max session and maybe I overdid it. I mean the preparing. I'm a bit disappointed but Thórólf didn't do it better so I will accept it today.

JM
1-1 (l,r) TGU @ 16 kg
2-2 (l,r) TGU @ 24 kg
15:15 VO2max protocol, 36 rounds @ 16 kg, 8 reps/round, a total of 288 snatches
2 x 5-5 (l,r) halo @ 24 kg
much stretching

I wanted to do 76 round but I thought what the heck, let's set it to 80 and stop when it's comfortable. I stopped at 36 :) My hands were not in the best shape after Sunday—I left it grow thick a bit but it would've endured it. My stomach didn't take it, it was upset so I finished before something gruesome happened. Maybe the mexican seafood was a bit too hot...? Naaah :)

At the end I made some halo as punishment. And because it would be nice if I could do 10-10 @ 24. Slowly...

Getting The GTG Going

Today I did some GTG during the day:

6 x 5-5 (l,r) one legged squat on books :)

Yes, I stacked up some books and decided that occasionally I put one back on the shelf. Chance brought that there are some big books on top (1.5 in thick) and there are some Valejo albums I made back in '99 to 2k2 on the bottom (0.5 in) so the the progress will be good. Only poor Valejo girls will suffer from prolonged sitting on.

In the evening my beginner group swelled to 9 victims. I was astonished and frightened a bit gut quickly came over it. Everybody worked hard and liked it.

I had to do some drills with them so this is what I did:

couple of swings @ 24 kg
1-1 min (l,r) overhead walk @ 24 kg
couple of goblet, single KB front squats
Tabata: 20/10 sec, 8 round cleans @ 24 kg

Sunday Presses

Yesterday I read through Ricsi's and Adri's blog about the months before I knew them and I realised I skipped an important period—the swings with the 32. Indeed Ricsi was very strong when I started at their gym and it was from the 1000 swings with the 32 and other heavy KB drills. Too late to change now I continued the presses and did some GTG with one legged squat throughout the day.

3 x 5-5 (l,r) one legged squat on a low table (till noon)

JM
3 x 20 SW @ 24 kg
10-10 (l,r) MP @ 16 kg

1-2-3 ladder of C&P @ 24 kg
5 SW @ 16+24 kg; 5 SW @ 24+16 kg

1-2-3 ladder of C&P @ 24 kg
6 SW @ 16+24 kg; 6 SW @ 24+16 kg
1-2-3 ladder of C&P @ 24 kg
7 SW @ 16+24 kg; 7 SW @ 24+16 kg
1-2-3 ladder of C&P @ 24 kg
8 SW @ 16+24 kg; 8 SW @ 24+16 kg
1-2-3 ladder of C&P @ 24 kg
9 SW @ 16+24 kg; 9 SW @ 24+16 kg
1-2-3 ladder of C&P @ 24 kg
10 SW @ 16+24 kg; 10 SW @ 24+16 kg

20-20 (l,r) VPP @ 24 kg
5-5 halo @ 24 kg
stretching

The C&P ladders went without rest. The VPP were to be 160 (10 min) but I was winded, my shoulders tired so I stayed with the 20s. I'd like to make 10-10 halo sometime and I was glad to make 5-5 at the end.