Nincs benne O, egy se

Ma:

10-10 (l,r) halo @ 24 kg
5 x 20 SW @ 24 kg
3 dMP @ 2x20 kg
1 min plank
2 x 5 dMP @ 2x20 kg

Tabata FGB
T1. SN @ 20 kg, 80 reps
T2. CL @ 24 kg, 76 reps
T3. MP @ 24 kg, 40 reps, ebből 12 push-press
T4. burpee vagy hídtartás. Hídtartással kezdtem, de csak 3 kört bírtam. Akkor legyen inkább burpee, majd csalok. Lett belőle 5, 4, 2, 4, 5. Rájöttem, hogy a tabatában nincs O, a burpee-ben sincs O, így együtt tehát nincs bennük O2 :(
T5. dSW @ 2x20 kg, 13, 12, 12, 10, 0, 10, 10, 12, összesen 79.
stretching

Szerintem nem kell nekem a ballisztika, az RKC II úgyis az erőről szól... remélem... :)

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.

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

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.

WOs With My Groups

Last week I didn't practice.

On Monday I work with my victims, both class:

1-1 (l,r) 5 snatches-TGU-5 snatches-TGU-5 snatches-TGU without pause - I thought my arms will drop off
5 min swing test @ 24 kg: 156
double Tabata alternating swings with burpees

Today I decided to do the entire 6 o'clock workout because it was their last one in the beginner class:

1-1 (l,r) full shoulder flow (C&P, overhead squat, windmill, TGU down, armbar, TGU up, windmill, OH squat, MP)
(l,r) 5 1H swings
rest
(l,r) 5 1H SW-5 high pulls
rest
(l,r) 5 cleans- 5 1H SW-5 HP
rest
(l,r) 5 CL-5 MP-5 1H SW-5 HP
rest
(l,r) 5 CL-5 MP-5 SW-5 HP-5 SN

5 min VO2max cadence test
15:15 VO2max protocol @ 16 kg, 30 rounds, 8 reps/round

next class
15:15 swings - left hand-right hand-two-handed in turn - 12 rounds @ 32 kg
10-10 (l,r) halos @ 16 kg

After the VO2max I was pretty wet and red, I don't know what thought the second group :)
At the end of their WO I was stuck with the 32 kg because they were so many they took all the 24 kgs!!!!
They are many and strong, I am proud to deliver them the pain.

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

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.

BJ Press Day

Today's practice:
JM
2-2 (l,r) 5 snatches - turkish get down - turkish get up @ 24kg

BJ press day (all @ 24 kg):
4-4 (l,r) clean&press
20 swings
4-4 (l,r) clean&press
5-5 (l,r) clean&front squats
4-4 (l,r) clean&press
5-5l,r windmills
4-4 (l,r) clean&presses
5-5 (l,r) snatches
4-4 (l,r) clean&presses
20 figure eights
4-4 (l,r) clean&presses
10-10 one handed swings
4-4 (l,r) clean&presses

2-2 l,r clean&presses to make 30-30 presses

Tabata 20/10, one handed swings, 8 rounds, 13 reps @ 24kg

Strangely I could concentrate on the technique in the last 3 or 4 C&P round - the first rounds have gone by by thinking how heavy the 24 was. In the original Ricsi workout there were 3 tabatas but I was totally exhausted in the end and after the first I thankfully lied down on the floor. Have to be patient to get back my shape - if ever I had any.