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

Testing For Saturday

I'm still battling my pulled neck muscle which is going down to my shoulder blades during the day. This week I didn't work with my victims but I'd love to work out on Saturday at Richie's Weekend Seminar. So I tested myself today:

20+25 min biking, 18.9 km
1 hour rest

JM
2-2 (l,r) armbar @ 16 kg
2-2 (l,r) brettzel
2-2 (l,r) armbar @ 20 kg
2-2 (l,r) brettzel
2-2 (l,r) armbar @ 24 kg
2-2 (l,r) brettzel

1x (1-2-3-4-5) ladder of MP @ 16 kg
1x (1-2-3-4) ladder of MP @ 20 kg
1x (1-2-3) ladder of MP @ 24 kg

10 SW, 1 burpee, 9 SW, 2 burpee, 8 SW,... 1 SW, 10 burpee: 8:53 @ 24 kg
10-10 (l,r) halos @ 20 kg
stretching

Last Two Week

It was busy so it will be long...

03.22 monday
JM
5 burpees, 20 swings @ 24kg
10 burpees, 15 swings
15 burpees, 10 swings
20 burpees, 5 swings
4 min or 100 pushups: 56 pushups
stretching

03.24 wednesday
1-1 (l,r) TGU @ 16
1-1 (l,r) TGU @ 24 kg
Snatch valley: top of the minute
10-10 (l,r) snatches @ 16 kg
9-9
:
5-5
:
9-9
10-10
tabata snatch @ 16 kg / swing @ 24 kg
tabata snatch @ 16 kg / plank @ 94 kg :)
10-10 halos

03.26 friday
JM
3-3 brettzel
5 steps ladder of MP @ 16 kg
5 pushups
3-3 brettzel
4 steps ladder of MP @ 20 kg
3-3 windmill @ 20 + 16 kg
3-3 brettzel
3 stpes ladder of MP @ 24 kg
3-3 windmill @ 24 + 20 kg
3-3 brettzel

4 steps ladder of MP @ 20 kg
3-3 windmill @ 20 + 16 kg
3-3 brettzel
5 steps ladder of MP @ 16 kg
10 pushups
streching

03.29 monday
JM
5-6 x 20 swings @ 24 kg
15 minutes of
5-5 (l,r) snatches @ 16 kg
5-5 MP @ 16 kg
5-5 row @ 16 kg
10 swings @ 24 kg
10-10 halos @ 16 kg
stretching
JM
3 x 4 steps ladder of MP @ 16 kg
5 min swing test @ 24 kg: 164 reps
10-10 halos @ 16 kg
stretching

03.31 wednesday
JM
5 x 20 swings @ 24 kg
(2-3-5-10) ladder of MP @ 16 kg
(1-2-3-4) ladder of MP @ 16 kg
15:15 protocol, 20 rounds rotating
swings @ 24 kg
one handed swings, L @ 24 kg
one-handed swings, R @ 24 kg
snatches, L @ 16 kg
snatches, R @ 16 kg   (except the last round where I snatched @ 24 kg)
10-10 (l,r) halos @ 16 kg
stretching
JM
5 min cadence test of VO2max: 33 reps @ last min
15:15 protocol VO2max, 30 rounds, 8 reps/round, 240 snatches
stretching

The double JM-stretch happens because I work with my victims and there are two groups :)
I enjoyed the friday press day, it was mainly because I bought the DVD Secrets of the Shoulder by Gray Cook & Brett Jones. While there was no secret in it, I found some tricks and new viewpoints that I had to try out. And not in the least I decided to put some of the drills in the workout with the new groups starting next week.

BTW I fucked up again. I announced the start of the new groups on Easter Monday. Yep. Then I had to email around that there will be no session on monday.

Decent Squat Day?

Getting back, it was hard, slow but done what I planned:

JM
All @ 24 kg:
10 GS + 20 SW + hip flexor stretch
10 GS + 20 SW + 3-3 brettzel
10 GS + 20 SW + 10 Janda situp
10 GS + 20 SW + 1 min plank
10 GS + 20 SW + hip flexor stretch
10 GS + 20 SW + 3-3 brettzel
10 GS + 20 SW + 10 Janda situp
10 GS + 20 SW + 1 min plank
10 GS + 20 SW + hip flexor stretch
10 GS + 20 SW + 10 Janda situp

ladder of double front squat (5-5-4-4-3-3-2-2-1-1) @ 24+16 kg
stretching + some SMR

I know, I know. The last two round of 10 GS 20 SW I've done the easy ones—hip flexor and Janda. Besides I don't know how does Brett this kind of workout—I' ve done it without rest between GS and swings but had to rest between the others.

At the end the ladder is double because I swapped the KBs.