VS Press

Péntek:
JM (kicsi, nem vittem túlzásba)
10-10 MP @ 16 kg
12 x 7-7 MP @ 20 kg
4-4 MP @ 20 kg

Nagyon érdekes volt, a harmadánál azt hittem, hogy nem fog menni, de a végigtoltam. Karonként 100 press... :) Akár fel tudnék menni 120-ig is. Okos ez a Jay!

Szombat:
bemutató edzés, a végét csináltam:
20:20, 12 kör, minden körben más, végig @ 24 kg
    2 kör SW, 2-2 kör 1HSW, 2 kör DL, 1 kör Power SW, 1 kör slingshot

Press-nap

De előtte hétfőn és szerdán haladó edzés, mindenféle. Kicsit sissy voltam, mindent csak mértékkel.

Pénteken inkább ettem, de ma nagy nehezen rávettem magam, bár a hasam kicsit puffadt. A terv 5 perces SN-teszt volt, készülvén az RKC 2-re. De nem az lett.

JM
20 SW @ 24 kg
10-10 (l,r) SN @ 20 kg
3x10-10 (l,r) SN @ 24 kg (a tenyerem még nem gyógyult be, kicsit már pánikolok)
2x5-5 (l,r) MP @ 24 kg
3x1-1 (l,r) MP @ 32 kg (utolsó bal nem sikerült)
1-1 (l,r) Dead Start Sticking Point Press @ 32 kg (cf. Perfecting The Press!)
5x1-1 (l,r) "M" Press @ 24 kg (cf. előző posztomat)
10 vízszintes húzódzkodás (Fegyencedzés, húzódzkodás, 2. lépés)
stretching

Ennyi.

Press nap

Mára felírtam receptre egy pár presst (hú, sok House-t nézek). Valahogy sejtettem, hogy Mari és István nem jön, viszont Bence meg Szabolcs igen, így nem folytatjuk a létrákat, hanem "izgalmas" press napot tartottunk. Nekem is pont beleillett, és ez lett:

JM
10-10 (l,r) halo @ 24 kg
JM
1-1 (l,r) AB-TGU-AB @ 24 kg
1-1 (l,r) AB-TGU up-WM-TGU down-AB @ 24 kg
1-1 (l,r) AB-TGU to kneel-MP-TGU up-WM-TGU to knee-MP-TGU down-AB @ 24 kg

3-3 (l,r) MP @ 24 kg
3-3 (l,r) MP closed legs @ 20 kg
3-3 (l,r) MP @ 24 kg
3-3 (l,r) MP on opposite knee @ 20 kg
3-3 (l,r) MP @ 24 kg
3-3 (l,r) MP on knee @ 20 kg
3-3 (l,r) MP @ 24 kg
3-3 (l,r) MP straddle @ 20 kg
3-3 (l,r) MP @ 24 kg
3-3 (l,r) ssP @ 2x20 kg
3-3 (l,r) MP @ 24 kg
3-3 (l,r) MP @ 12+12 kg (Kenneth style one handed)

timed:
15 dC&P @ 2x20 kg
200 SW @ 24 kg
time: 10:26

stretching, SMR

Last Twelve Weeks

Yesterday I finished the first section of Kenneth Jay's Viking Warrior Conditioning. During these weeks I was practicing in the following fasion: monday and wednesday with my groups, mainly with the advanced class. This consisted of either several tabatas, 20 minutes workout with single or double KBs or various other drills able to cause pain :) On weekends I snatched to reach the 80 rounds minimum of VWC.

From week to week this was my progression:
25 rounds
60 rounds
50 rounds (ripped my left hand)
50 rounds (careful with my left hand, ripped my right hand!)
rest
72 rounds
80 rounds
rest (active rest with Ricsi's weekend seminar)
90 rounds and I promised myself not to grab a 16 for a while.

So from now on I switch to 20 kg and start the 36:36 protocol.

only 8...

pant... only 8... pant... only 8...

Finally I could put my hands on a copy of Kenneth Jay Master RKC's Viking Warrior Conditioning and I like it. It's very clear in method and have tremendous depth in background science. I favor it over Naked Warrior the latter being too american for me with many bold sentences, quotes, boxes and pictures—a bit confusing at first.

All in all I decided to go for VWC, this year I want to finish 15:15 MVO2 protocol to be ready for 36:36 in January. In the mean time I didn't give up my dream to make a pistol one day :) so GTG is to be incorporated in my daily routine as well.

Today's practice:

JM
2 x 20 swings @ 24 kg
2 x 10-10 (l,r) viking push press @ 16 kg
64 rounds of 15:15 VO2max protocol, 8 reps/round @ 16 kg
10-10 (l,r) halo
stretching & brettzel

I realized that fatigue is taking a toll on my technique—sometimes I don't pull up my knee caps, don't fire my glutes, don't push my chest forward BUT... I feel like my overall performance and overall technique is improving. I hope my technique in hard style enough...