Press hét 9.

01.08. kedd

1-1 TGU @ 20 kg
8-8 SN @ 16, 20, 24 kg
6-6 SN @ 28 kg
------
(1-2-3-4) RotK MP létra @ 24+16 kg in 2:56
(1-2-3-4) RotK MP létra @ 24+16 kg in 7:46
(1-2-3-4) RotK MP létra @ 24+16 kg in 12:44
(1-2-3-4) RotK MP létra @ 24+16 kg in 18:41
(1-2-3-4) RotK MP létra @ 24+16 kg in 25:32

2x20 dDL @ 24+16 kg
10-10 halo @ 20, 24 kg

01.11. péntek

Elkezdtem, de a gerincem meg a derekam nem éreztem elég stabilnak, így ez kimaradt.

01.13. vasárnap

péntek helyett vasárnap csináltam meg a nehéz napot:
8-8 SN @ 16, 20, 24, 28 kg
------
(1-2-3-4) RotK MP létra @  2 × 24 kg in 4:06 (4:06)
(1-2-3-4) RotK MP létra @  2 × 24 kg in 10:25 (6:19)
(1-2-3-4) RotK MP létra @  2 × 24 kg in 17:48 (7:23)
(1-2-3-4) RotK MP létra @  2 × 24 kg in 26:13 (8:25)
(1-2-3-4) RotK MP létra @  2 × 24 kg in 35:55 (9:42)
2 × 20 dDL @ 2 × 24 kg


Elég lassú lett, ezt kéne még gyorsítani jövő héten.

Csoportos VO2max

Szokásos kezdőcsoportzáró VO2max:

JM
1-1 (l,r) full shoulder flow a la Gabi @ 20 kg
5 perces cadence test: 29 @ 20 kg
VO2max protocol, 15:15, 30 kör
    18 kör @ 8 reps
    12 kör @ 7 reps
total: 228 SN @ 20 kg

minden 2x20 kg-mal:
5 dDL + 8 lépés farmer walk (2x)
5 dSW + 8 lépés dragon walk @ 20 kg (2x)
5 dC&P + 8 lépés overhead walk (2x)
5 dSW + 8 lépés OH walk (2x)
pihi
5 dSW + 8 lépés OH walk (2x)
8 lépés SSP (2x)
5 dFSq + 8 lépés dCL pos. (2x)
5 dMP + 8 lépés OH walk (2x)

stretching

Fáj, de jó

JM
2-2 TGU @ 24 kg
4x20 SW @ 24 kg
5-5 C&P & 24 kg
5-5 MP @ 20 kg
5-5 CL+SQ @ 24 kg
5-5 Thruster @ 24 kg

2 x 5 dCL @ 2x20 kg
2 x 5 dCL+dSQ @ 2x20 kg
2 x 5 dThruster @ 2x20 kg

Tabata CL @ 20 kg
Tabala 1HSW @ 24 kg
10-10 gallér-gyakorlat :) @ 20 kg

Minden izmom az alkaromban és felkaromban, amely meghúzódni képes, az meg van húzva. Ez olyan Murphy-törvényes volt, kár, hogy nem igaz. Néhány kimaradt. Elhúzódó, de karbantartott és MP-t nem korlátozó húzódások, bár már egy ideje 0-2 a váll-mobilitásom. :( Na megyek esemerezni.

Sissy szerda

JM
3 kör:
   30 sec SW @ 20 kg
   30 sec SW @ 24 kg
   30 sec rest
   30 sec SW @ 24 kg
   30 sec SW @ 20 kg
   30 sec rest
10-10 (l,r) halo @ 24 kg
stretching
JM
10 dSW @ 24+24 kg
10 dDL @ 24+24 kg
10 dSW @ 24+24 kg
10 dCL @ 24+24 kg
6 dSq @ 24+24 kg
3-3 (l,r) dWM @ 24+24 kg
5 dMP @ 24+24 kg
10 dHP @ 24+24 kg
10 dSN @ 16+16 kg

MP ladders: 4 x 3 step ladder @ 24 kg

BMF+ (incomplete), SW @ 16+16 kg, GS @ 16 kg:
   50 dSW + 10 GS
   40 dSW + 20 GS
   30 dSW + 30 GS
   20 sSW + 20 GS
time: 12 min

10-10 (l,r) halo @ 20 kg
stretching

Hát ma ennyi sikerült. A BMF+ alatt nem nagyon volt már levegőm, ezt is 10-enként csináltam. Sissy szerda.
Gratula Eszternek és Lacinak, nagyon szépen dolgoztatok, két edzés egymás után! Az eredményeket hamarosan felrakom az oldalra.

Wednesday

JM
1-1 (l,r) TGU up - 3 MP - TGU down
1-1 (l,r) TGU up - 5 SN - TGU down

3 rounds: 5 bicep curls @ 20 kg, 5 tricep extension @ 20 kg

timed:
25 dC&P @ 2x20 kg - 3:53
50 burpees - 11:11
100 hindu squats - 14:26
200 SW @ 24 kg - 23:25

stretching

New Series Squat Day

After past week's illness I started the practices with the very successful Adri's squat workout. This time I tried the original but had to shorten towards the end. I managed to do this, everything @ 24 kg except where noted:

5-5 halo
10 goblet squats
25 swings
20 deadlifts
25 swings
10 bottom up squats
20 alt. handed swings
10 squats bell in left hand clean position
1 min figure eights
10 squats bell in right hand clean position
10-10 tactical eights
10 goblet squats
1 min overhead walking, right hand
10 squats & presses above head
1 min overhead walking, bell in left hand
10 goblet squat
10 sit-ups bell above head, 10-10 russian twist
10 bottom up goblet squat
20 alt. hand swings
10 goblet squat
25 swings
10 deadlifts
25 swing
10-10 halo @ 16 kg

Double Bell Squat Day

JM
10 double front squats @ 12+12 kg
25 swings @ 16 kg
20 deadlifts @ 12+12 kg
25 swings @ 16 kg
10 double front squats @ 12+12 kg
20 hand-to-hand swings @ 16 kg
10 double front squats @ 12+12 kg
5-5 (l,r) MP @ 16+8 kg
10 double front squats @ 12+12 kg
5-5 (l,r) MP @ 16+8 kg
10 double front squats @ 12+12 kg
1 min plank
10 double front squats with military press on the top @ 12+12 kg
1 min plank
10 double front squats @ 12+12 kg
10-10 lunges with weight @ 12+12 kg
10 bottom up goblet squats @ 16 kg
5-5 (l,r) MP @ 16 kg
10 double front squats @ 12+12 kg
10 situps with weight, 10-10 floor swipes @ 16 kg
10 double front squats @ 12+12 kg
20 hand-to-hand swings @ 16 kg
10 double front squats @ 12+12 kg
25 swing @ 16 kg
20 deadlifts @ 12+12 kg
25 swings @ 16 kg
Stretching

The squat is getting better, first time I really felt my hamstrings firing! Felt good :) Tomorrow in the gym I will try the pistol on a bench. Have to buy Naked Warrior to read more about pistols.

Adri's Squat Day

Last week it succesfully caused some nice soreness in my glutes and seems fit to prepare me for the pistol  I decided to put Adri's squat sequence in my weekly schedule. So this was my practice today, all with 24 kg:

JM
10 goblet squats
25 swings
20 deadlifts
25 swings
10 bottom up goblet squats
20 hand-to-hand swings
10 squats bell in clean position, left arm
1 min figure eights
10 squats bell in clean position, right arm
10-10 tactical lunges
10 goblet squats
1 min walking with bell above head, streight elbows, left hand
10 goblet squats with pressing the weight above your head
1 min walking with bell above head, streight elbows, right hand
10 goblet squats
10-10 lunges with weight
10 bottom up goblet squats
10-10 backward lunges with weight
10 squats bell in clean position, left arm
10 situps with weight, 10-10 slow twists
10 squats bell in clean position, right arm
20 hand-to-hand swings
10 goblet squats
25 swing
stretching and some SMR

I finished it well in 1 hour without JM and stretching despite of the 5 calls during the practice. Never will practice from 3 p.m.! After it I had to go to meet with my friends and I sweated another 1 and a half hours :(