SPP (jerks) Workout:
Double jerk 12kg @16rpm 1′w/1′r x 12 http://youtu.be/g9g0Qabm0EQ (first few sets)
LC 16kg @ 8rpm 30 sec/30sec x 8 (total 4 minute work) http://youtu.be/Zt2PnzwGH0A
Swings 24kg e.s (50 reps each side)
Strength workout
A1. Back squats – 35kg/10 reps, 35kg/10reps
A2. 1 arm row – 20kg/10 reps, 20kg/10reps
B1. Hip thrust – 45kg/10 reps x2
B2. KB press – 12kg/8 reps x 2
Deadbug – 1′
Russian twist – 12kg 1′
Comments:
Dbl jerk: Ok these intervals were harder than last week for sure! I had a bit of a ahrd time in the first few sets finding my pace but i managed to do 11 sets at 16rpm so roughly one rep every 5 seconds. i could not complete the last set at that pace so i just finished at 11 sets.
LC: I wasn’t quite sure about the pace in these ones as it said 8rpm but i didn’t know whether that meant only 4 reps as i was doing 30 second intervals..so i erred on the side of more and tried to hit the 8 reps per 30 seconds ..tough..i managed 3 minutes so i fell short one minute..if it had been 4 reps every 30 seconds it would have been a piece of cake.
Swings: tried to film this but looks like my camera died. i focused on extending my legs at the top of the swing. i managed 50 reps on each arm. Will film the next one as i am not sure i was getting the technique ok..was trying to get my body weight on the opposite leg as to the kb but not too sure. Will film it tomorrow.
Strength session the last set of squats felt heavy. overall i could feel a bit of muscle fatigue at the end of the set. Worked to close to max.
Overall i really enjoyed the intervals..i pushed myself and tried to maintain the pace..16rpm is fast! last week i increased strength sets to 3 instead of 2 but this week i left them at 2 as per the program – 3 would have been too much today! I increased weight and/or reps in each exercise so there was progress.
Overall a good workout!
My KB training log 