Utolsó napjaim...

beszámolója:

Először is 5-6 nap alatt elhíztam. Másrészt a szerdai edzés hatására, vagy más miatt, de az ízületeimmel baj van: kattog a csuklóm, könyököm, vállam, a lumbális szakasz, és valahol a lábam is kattogott ma :( Annyira, hogy rámszóltak, hogy ha megfogják a kezem, akkor is érezni! A jobb csuklóm fáj is.

Ennek ellenére vasárnap edzettem, mert előbb nem tudtam kipihenni a szerdát; a dupla 24 odatett a derekamnak.
No JM! (nem volt kedvem)
3-3 (l,r) AB @ 16 kg
kicsi csípőhajlító nyújtás
3-3 (l,r) AB @ 20 kg
3-3 (l,r) brettzel
3-3 (l,r) AB @ 24 kg
30 SW @ 24 kg
VO2max protocol, 36:36, 10 kör, 18 SN/kör, total 180 SN@ 20 kg
stretching

hétfő:
JM
10-10 (l,r) halo @ 20 kg
10-10 CL @ 20 kg
30 hindu sq
40 SN @ 20 kg (2x10-10)
50 SW @ 24 kg

1-2-3-4 ladder of SN-1HSW-CL-FSq (pihenés a lépcsőfokok között)

1-1 (l,r) CL-MP-TGU↓-1 floorP-TGU↑-1 MP @ 20 kg ... 20 SW @ 24 kg
1-1 (l,r) CL-MP-TGU↓-2 floorP-TGU↑-2 MP @ 20 kg ... 20 SW @ 24 kg
1-1 (l,r) CL-MP-TGU↓-3 floorP-TGU↑-3 MP @ 20 kg ... 20 SW @ 24 kg

10-10 (l,r) halo @ 24 kg
stretching

End of Big Fat Weekend

After overeating for three days (multiple birthdays, stress@work) and not doing anything resembling the swing or snatch I put myself to the task:

JM
couple of cleans @ 20 and 24 kg
10 step DW @ 20 kg
30:30 swings, 10 rounds, 220 reps @ 24 kg
10-10 (l,r) halos @ 20 kg
stretching
JM
VO2max protocol, 15:15, 50 rounds, 8 reps/round, total of 400 snatches @ 16 kg
1-1 (l,r) TGU @ 24 kg
10-10 (l,r) halos @ 20 kg
stretching

pppppfffffeeewww.

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

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

32 kg and Double Bells

I initiated my new KBs at the gym. Rare (and hopefully) last chance when I could prectice in the gym because next week I start a new course for beginners from 6 p.m. so there will be no empty time. But today I had time so I improvised a practice:

JM
10 swings @ 24 kg
10 swings @ 32 kg
5-5 (l,r) MP @ 16 kg
3-3 (l,r) C&P @ 24 kg
1 (r) push press @ 32 kg
2 rounds of {
2 x 10 swings @ 24+24 kg
2 x 10 cleans @ 24+24 kg
3-3 (l,r) see-saw press
10 leg raise hanging on vertical plank (I don't know the fancy english body building name for it)
}
The I started the class with my victims and somewhere I made 3 min plank with one arm removed and one arm-one leg removed alternately.
stretching

Geoff is right—why spend much time with single when you can do it with double KBs half the time!

120/60 Day

I made a short but effective workout with 2 min on/1 min off protocol. Definitely putting press on heart and lungs which I need to practice because I'm mostly kind with myself when it turns ballistic...

JM
2 min: 30 sec deadlift; 30 sec goblet squat; 30 sec deadlift; 30 sec goblet squat @ 24 kg
1 min: rest
2 min: 30 sec goblet squat; 30 sec swings; 30 sec goblet squat; 30 sec swings @ 24 kg
1 min: rest
2 min: 2 x 30-30 sec (l,r) one handed swing @ 24 kg

1 min: rest
2 min:  TGU @ 24 kg
1 min: rest
2 min: C&P @ 24 kg - swapped hand after 3 reps
1 min: rest
2 min: (l,r) 30 sec one handed swing; 30 sec high pull @ 24 kg
1 min: rest
2 min: (l,r) 30 sec high pull; 30 sec snatch @ 24 kg
1 min: rest

2 min: (l,r) 30 sec viking push press; 30 sec snatch @ 24 kg
1 min: rest
2 min: 60 sec russian twist; 60 sec sit-up with KB above head @ 16 kg
5/5/5/5 halo
stretching

9 rounds is 27 minutes but it was enough for me. Sometimes I cheated 5 secs at the end of the round...

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.