Holiday session 2

Jerk 14kg @16rpm 5min set
Jerk 14kg @14rpm 5min set
Jerk 14kg @12rpm 5min set

Snatch 12kg @20rpm 5min set
Glove snatch 14kg multi switch 12min

Holiday session

Jerk 14kg @16rpm 4min set
Jerk 14kg @14rpm 4min set
Jerk 14kg @12rpm 4min set

Glove snatch 14kg multi switch 10min set

90min hike in the bush

Comments
Slowly getting back into GS.. Jerks were a struggle 2min each side.. I was doing them in my sneakers and out in  the garden hehe..
Snatches was aiming for 5min each side but holiday laziness set in and i opted for multi switch.. 2min, 1min, 2min

Will try to get at least two more sessions in before we leave..

Cardio

30min park circuit
Glove snatch 12kg 12min multi switch

Swk4 – Day 2

A1. Deadlift 72.5kg 5/5/5
A2. One arm row 25kg 6/6/6

B1. Deadlift 72.5kg 5/5/5
B2. Pushups 15/15/14

Bb bicep curls 22.5kg 10/10/10

O/h hold 20kg 100 steps e.s
Farmer carry 28kg 100 steps e.s

Rowing 10min 2.2km

Swk4 – Day 1

A1. Bench press 32.5kg 6/6/5
A2.  Box squat 40kg 9/9/9

B1.  Bench press 32.5kg 5/5/5
B2. Inverted rows bw 15 /15 /15

Glute  bridge 50kg 10/10/10
Windmills 12kg 10/10

Heavy swings 28kg 50/50

10min hill climb

Comments
Good training today..stronger on all lifts!

Cardio

Rowing 25min 5.4km
12kg Glove snatch 5.5’/5.5′

Swk3 – Day3

A1. Lat pulldown 42.5kg 6/6/6
A2. Bb Push press 30kg 5/8/7

A1. Lat pulldown 42.5kg 4/4/4
A2. Rev lunge 2x12kg 15 /15 /15

Calf raise 12.5kg 10/10/10
Bb twist 30kg 10/10/10

Kb swing 28kg 40/40

Rowing 10min 2.26km

Comments
Slight muscle pull under my left shoulder blade will doing bb push press .. Have been rolling it out with my ball..can feel a twinge when i turn my head to the left but no major loss of range of movement so will monitor it.

Cardio

30′ Stairs sprints + boxing circuit
12kg Glove snatch 5′ /5′

Swk3 – Day2

A1. Deadlift 70kg 5/5/5
A2. One arm row 22.5kg 9/9/9

B1. Deadlift 70kg 5/5/4
B2. Pushups bw 10/15/15

Bb curls 22.5kg 10/10, 20kg 15

O/H carry 20kg 100 steps e.s
Farmer carry 24kg 100 steps e.s

Hill climb 10min 1km

Cardio

5km rowing 23.5min
12kg Glove snatch 5’/5′

Comments
Got to 5min each side with the snatches.. Progess.. Nice 🙂