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
A következő címkéjű bejegyzések mutatása: farmer walk. Összes bejegyzés megjelenítése
A következő címkéjű bejegyzések mutatása: farmer walk. Összes bejegyzés megjelenítése
2011. március 30., szerda
2010. november 8., hétfő
Hétfő - Max temetése
Nem nagyon éreztem erőt, főleg lelkit, hogy dolgozzak ma.
OFF
Mélyen megérintett Max halála. Eddig nem voltam olyan temetésen, ahol közelebbi barátomat vagy rokonomat búcsúztattuk volna. Valahogy a nagymamák és nagynénik nem tartoztak ide. De Max közeli csapás volt, bár kb. 10 éve nem találkoztunk.
Nem csak megérintett, de megdöbbentett. Megdöbbentett Szalkai Laci könnyben úszó szeme. Szégyellem magam, mert pont Max mutatta be azt, hogy senkit nem érdemes beskatulyázni, mert hátha pont ő cáfolja meg fényesen ragyogva az ítéletet. Sajnálom, hogy soha nem leszek olyan tehetséges, nem adok annyit a világnak és nem leszek olyan kifinomult, mint ő.
Nem keresztény temetést érdemelt volna, hanem egy velencei karnevált, adomákat és felidézett vicceket, és kockás nadrágot és selyemingeket. Max, te már a Felföldön lovagolsz egy vaslovon, de lehet, már az égi hajód hídján állsz.
Champdor
ps. Utoljára csattogott neked a Photoshopom :)
ON
De aztán lassan belevesztem a hivatásba, elkapott a hév, és beálltam. Ez tényleg gáz, már egy jót depizni sem tudok, ha bellek vannak körülöttem.
JM
1-1 (l,r) shoulder-flow: C&P-WM-OHSq-TGU↓-AB-TGU↑-OHSq-WM-rack-MP
1 ladder (1-2-3) of MP @ 20 kg
1-1 min (l,r) farmer walk @ 24 kg
10-10 (l,r) halo @ 24 kg
15:15, 10 rounds, 10 swings @ 40 kg per round
2 min rest
15:15, 10 rounds, 10 swings @ 40 kg per round
3 min rest
15:15, 10 rounds, 10 swings @ 40 kg per round
10-10 (l,r) halo @ 24 kg
stretching
OFF
Mélyen megérintett Max halála. Eddig nem voltam olyan temetésen, ahol közelebbi barátomat vagy rokonomat búcsúztattuk volna. Valahogy a nagymamák és nagynénik nem tartoztak ide. De Max közeli csapás volt, bár kb. 10 éve nem találkoztunk.
Nem csak megérintett, de megdöbbentett. Megdöbbentett Szalkai Laci könnyben úszó szeme. Szégyellem magam, mert pont Max mutatta be azt, hogy senkit nem érdemes beskatulyázni, mert hátha pont ő cáfolja meg fényesen ragyogva az ítéletet. Sajnálom, hogy soha nem leszek olyan tehetséges, nem adok annyit a világnak és nem leszek olyan kifinomult, mint ő.
Nem keresztény temetést érdemelt volna, hanem egy velencei karnevált, adomákat és felidézett vicceket, és kockás nadrágot és selyemingeket. Max, te már a Felföldön lovagolsz egy vaslovon, de lehet, már az égi hajód hídján állsz.
Champdor
ON
De aztán lassan belevesztem a hivatásba, elkapott a hév, és beálltam. Ez tényleg gáz, már egy jót depizni sem tudok, ha bellek vannak körülöttem.
JM
1-1 (l,r) shoulder-flow: C&P-WM-OHSq-TGU↓-AB-TGU↑-OHSq-WM-rack-MP
1 ladder (1-2-3) of MP @ 20 kg
1-1 min (l,r) farmer walk @ 24 kg
10-10 (l,r) halo @ 24 kg
15:15, 10 rounds, 10 swings @ 40 kg per round
2 min rest
15:15, 10 rounds, 10 swings @ 40 kg per round
3 min rest
15:15, 10 rounds, 10 swings @ 40 kg per round
10-10 (l,r) halo @ 24 kg
stretching
2010. augusztus 4., szerda
Back With RKC Tribute Session
I'm proud that I managed to do the snatch test so I have to publish it :)
Wednesday session:
5 min snatch test: 100 reps @ 24 kg (with an average of 40 secs work and 20 secs rest)
3 rounds of 20 hindu squats + 20 SW @ 24 kg
last year grad workout like:
6 rounds of 5 dSW, dCL, 5 dMP, 8-10 steps of overhead walk @ 2x20 kg
And at the end to feel the tearing:
20 SW @ 24 kg
30 secs farmer walk @ 2x20 kg
20 SW @ 24 kg
30 secs farmer walk @ 2x20 kg
20 SW @ 24 kg
30 secs walk in double clean position @ 2x20 kg
20 SW @ 24 kg
30 secs walk in double clean position @ 2x20 kg
20 SW @ 24 kg
30 secs walk in overhead position @ 2x20 kg
10-10 (l,r) halo @ 20 kg
The snatch test was easy. I was satisfied. At first I was wondering if I should do it with 20 kg but I thought what the heck I try it with 24 and we'll see what can I do. The VWC did it—not only in mass gain but in lung capacity. And I'm just beginning the second stage!
The "grad workout like" was hell, I reduced the planned 10 rounds to 6, after switching from 24 to 20 after the first round :) After that I had to improvise because the last workout was the Tabata dSW/walking ssP one which we could have not do. But for me this SW/walking combo did call back some nice memories of burning forearms and helluva lot of swing of last year. :) I DID enjoy it!
Wednesday session:
5 min snatch test: 100 reps @ 24 kg (with an average of 40 secs work and 20 secs rest)
3 rounds of 20 hindu squats + 20 SW @ 24 kg
last year grad workout like:
6 rounds of 5 dSW, dCL, 5 dMP, 8-10 steps of overhead walk @ 2x20 kg
And at the end to feel the tearing:
20 SW @ 24 kg
30 secs farmer walk @ 2x20 kg
20 SW @ 24 kg
30 secs farmer walk @ 2x20 kg
20 SW @ 24 kg
30 secs walk in double clean position @ 2x20 kg
20 SW @ 24 kg
30 secs walk in double clean position @ 2x20 kg
20 SW @ 24 kg
30 secs walk in overhead position @ 2x20 kg
10-10 (l,r) halo @ 20 kg
The snatch test was easy. I was satisfied. At first I was wondering if I should do it with 20 kg but I thought what the heck I try it with 24 and we'll see what can I do. The VWC did it—not only in mass gain but in lung capacity. And I'm just beginning the second stage!
The "grad workout like" was hell, I reduced the planned 10 rounds to 6, after switching from 24 to 20 after the first round :) After that I had to improvise because the last workout was the Tabata dSW/walking ssP one which we could have not do. But for me this SW/walking combo did call back some nice memories of burning forearms and helluva lot of swing of last year. :) I DID enjoy it!
2010. március 10., szerda
Heavy Swings With My Victims
KB transfer to the gym:
5 min farmer walk @ 32 + 16 kg
5 min farmer walk @ 24 kg
JM
3 x 20 SW @ 24 kg
20 SW in every 60 sec, 5 rounds @ 24 kg
15 SW in every 40 sec, 6 rounds @ 32 kg
10 SW in every 30 sec, 4 rounds @ 40 kg
15 SW in every 40 sec, 6 rounds @ 32 kg
20 SW in every 60 sec, 5 rounds @ 24 kg
10-10 (l,r) halos @ 16 kg
10-10 (l,r) halos @ 24 kg
stretching
It was hell on my forearms but enjoyed. Totals: 260 SW @ 24 kg, 180 SW @ 32 kg, 40 SW @ 40 kg. The second halos were with the second group, I had to show Bence that I can do it too. Yes, sometimes kettlebell is about competing :D
5 min farmer walk @ 32 + 16 kg
5 min farmer walk @ 24 kg
JM
3 x 20 SW @ 24 kg
20 SW in every 60 sec, 5 rounds @ 24 kg
15 SW in every 40 sec, 6 rounds @ 32 kg
10 SW in every 30 sec, 4 rounds @ 40 kg
15 SW in every 40 sec, 6 rounds @ 32 kg
20 SW in every 60 sec, 5 rounds @ 24 kg
10-10 (l,r) halos @ 16 kg
10-10 (l,r) halos @ 24 kg
stretching
It was hell on my forearms but enjoyed. Totals: 260 SW @ 24 kg, 180 SW @ 32 kg, 40 SW @ 40 kg. The second halos were with the second group, I had to show Bence that I can do it too. Yes, sometimes kettlebell is about competing :D
2010. március 7., vasárnap
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
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
2009. október 26., hétfő
Squat Day To Exhaustion
I decided to do my practice before the classes today so a hurried pratice I've done at home:
JM
20 swings @ 24 kg
10 goblet squat @ 24 kg - 10 front squat @ 12+12 kg
10-10 1H swings @ 24 kg
10 goblet squat @ 24 kg - 10 front squat @ 12+12 kg
1-1 min OH walk @ 24 kg
10 bottom-up goblet squat @ 24 kg - 10 front squat in clean position left @ 24 kg
1-1 TGU @ 24 kg
10 bottom-up goblet squat @ 24 kg - 10 front squat in clean position right @ 24 kg
10-10 cleans @ 24 kg
10 goblet squat @ 24 kg - 10 front squat @ 12+12 kg
20 figure eight
10 goblet squat @ 24 kg - 10 front squat @ 12+12 kg
stretching
5 min farmer walk @ 24 kg (I took my 24 to the gym - Yes, I live close to the gym :)
Then my classes became chaotic bacause first István, a new victim promised to come at 6 p.m. to learn the swings - this I downright forgot. Today Roland Heck RKC, one of my buddies from RKC Cert phoned to come to the gym to have a talk. Ok, I said, we have time from 6 to 7. Then I remembered that István is coming to swing. Then at 5 p.m. Szila phoned that he will come at 6 p.m. instead of 7 - I thought "alright, I will punish him with doing the workout alone from my paper, I will teach István to swing, Roland will watch".
Szila was there at 6 p.m., we've done the JM and I thought I can talk with Roland. Then István arrived late so I've done the JM again - third time that day. I split my attention between Szila (doing the workout), István to teach the swings, Roland to feel he's not neglected, my son who talks a lot a knows everything better, and my phone because I expected the step-father of my son to bring some stuff that could not wait until tomorrow. Oh, and Uncle Gyuri the manager of the gym who came in a couple of times to show KBs to some guy.
Now that's what I call chaotic. At least there were some minor successes: Szila was destroyed :], Roland got some address to some other gyms with barbells, István learned to swing.
On the class from 7 p.m. I did some drills with my victims:
JM (fourth time)
1-1 min (l,r) farmer walk @ 24 kg (my forearms got cramped)
2x{10 step dragon walk, 20 swings}
8x21 swings (30"/30" protocol) - had to skip two rounds because forearms were near failure
And the best part:
5 min farmer walk @ 24 kg
Yes, you guessed right, I took my 24 home.
After these I've fallen asleep on the couch... Good night kids.
JM
20 swings @ 24 kg
10 goblet squat @ 24 kg - 10 front squat @ 12+12 kg
10-10 1H swings @ 24 kg
10 goblet squat @ 24 kg - 10 front squat @ 12+12 kg
1-1 min OH walk @ 24 kg
10 bottom-up goblet squat @ 24 kg - 10 front squat in clean position left @ 24 kg
1-1 TGU @ 24 kg
10 bottom-up goblet squat @ 24 kg - 10 front squat in clean position right @ 24 kg
10-10 cleans @ 24 kg
10 goblet squat @ 24 kg - 10 front squat @ 12+12 kg
20 figure eight
10 goblet squat @ 24 kg - 10 front squat @ 12+12 kg
stretching
5 min farmer walk @ 24 kg (I took my 24 to the gym - Yes, I live close to the gym :)
Then my classes became chaotic bacause first István, a new victim promised to come at 6 p.m. to learn the swings - this I downright forgot. Today Roland Heck RKC, one of my buddies from RKC Cert phoned to come to the gym to have a talk. Ok, I said, we have time from 6 to 7. Then I remembered that István is coming to swing. Then at 5 p.m. Szila phoned that he will come at 6 p.m. instead of 7 - I thought "alright, I will punish him with doing the workout alone from my paper, I will teach István to swing, Roland will watch".
Szila was there at 6 p.m., we've done the JM and I thought I can talk with Roland. Then István arrived late so I've done the JM again - third time that day. I split my attention between Szila (doing the workout), István to teach the swings, Roland to feel he's not neglected, my son who talks a lot a knows everything better, and my phone because I expected the step-father of my son to bring some stuff that could not wait until tomorrow. Oh, and Uncle Gyuri the manager of the gym who came in a couple of times to show KBs to some guy.
Now that's what I call chaotic. At least there were some minor successes: Szila was destroyed :], Roland got some address to some other gyms with barbells, István learned to swing.
On the class from 7 p.m. I did some drills with my victims:
JM (fourth time)
1-1 min (l,r) farmer walk @ 24 kg (my forearms got cramped)
2x{10 step dragon walk, 20 swings}
8x21 swings (30"/30" protocol) - had to skip two rounds because forearms were near failure
And the best part:
5 min farmer walk @ 24 kg
Yes, you guessed right, I took my 24 home.
After these I've fallen asleep on the couch... Good night kids.
2009. október 22., csütörtök
VO2max Day
JM
2-2 (l,r) TGU @ 24 kg
VO2max protocol, 15/15, 60 rounds @ 16 kg (8 reps/round, 480 snatches, PR :)
1-1 min (l,r) farmer walk @ 24 kg
1 min rest
40-40 sec (l,r) farmer walk @ 24 kg
So I've done it. Strange things happen during 30 min of snatching... In the first 30 rounds I fought for keeping the rythm. After the 30th round I felt satisfied but the next few rounds were the first dead point. The 40th and 50th round came relatively lightly and I knew after the 50th that I can do it. At the 51st round Thunderstruck strucked in and I got such a surge that maybe I could've gone past 60. Many thanks to Juci RKC to mention Thunderstruck - it was fantastic! :)
It was enough for my lungs but had to make my forearms work a bit more so I walked like a farmer. The second round however had to be shorter, not everything they can bear.
2-2 (l,r) TGU @ 24 kg
VO2max protocol, 15/15, 60 rounds @ 16 kg (8 reps/round, 480 snatches, PR :)
1-1 min (l,r) farmer walk @ 24 kg
1 min rest
40-40 sec (l,r) farmer walk @ 24 kg
So I've done it. Strange things happen during 30 min of snatching... In the first 30 rounds I fought for keeping the rythm. After the 30th round I felt satisfied but the next few rounds were the first dead point. The 40th and 50th round came relatively lightly and I knew after the 50th that I can do it. At the 51st round Thunderstruck strucked in and I got such a surge that maybe I could've gone past 60. Many thanks to Juci RKC to mention Thunderstruck - it was fantastic! :)
It was enough for my lungs but had to make my forearms work a bit more so I walked like a farmer. The second round however had to be shorter, not everything they can bear.
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