Press és VO2max

Elmaradt szerda:

JM
10-10 (l,r) halo @ 24 kg
2-2 (l,r) AB-TGU-AB @ 24 kg
5-5 (l,r) MP @ 24 kg
5-5 (l,r) side press @ 24 kg
5-5 (l,r) push press @ 24 kg
5-5 (l,r) VPP @ 20 kg
5-5 (l,r) jerk @ 24 kg
10-10 (l,r) VPP @ 20 kg

15:15, 20 kör, 9 reps/kör, VPP @ 20 kg
5x10 széles fekvőtámasz
stretching


Ma:
JM
20-20 (l,r) 1HSW @ 24 kg
10-10 (l,r) CL @ 24 kg
10-10 (l,r) MP @ 20 kg
10-10 (l,r) HP @ 20 kg

VO2max 36:36 protocol, 18 kör, 17 reps/kör
    14 kör @ 20 kg
    4 kör @ 16 kg

5-5 (l,r) halo @ 20 kg
5-5 (l,r) halo @ 24 kg
stretching

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.

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...

High Pull Test

Yesterday I tried one of my workouts that's coming for my victims. It will precede the learning of the snatch. I grabbed my 24 and did this:

JM
2-2 (l,r) TGU @ 24 kg

5-5 (l,r) high pulls @ 24 kg
30 sec rest
5 swings, 5 high pulls with each hand @ 24 kg
30 sec rest
5 cleans, 5 swings, 5 high pulls with each hand @ 24 kg
30 sec rest
5 cleans, 5 MP, 5 swings, 5 high pulls with each hand @ 24 kg

3 rounds of 5 bicep curls - 5 tricep extesion @ 16 kg

2 round of
30 sec swings @ 16 kg
30 sec swings @ 24 kg
30 sec rest
30 sec swings @ 24 kg
30 sec swings @ 16 kg
30 sec rest
Stretching

I originally wanted to do 3 rounds of the last forearm bursting drill but had to give up at the beginning of the third round. The high pull excercise was quite nice on my forearm and lungs - can't wait to do it with my victims!