Week 2 – Day 1

Jerk 14kg @17rpm 2min sets x6
Jerk 12kg @15rpm 8min set

Bb box squat 42.5kg 8reps x3
Lat pulldown 40kg 8reps x3

Swings 24kg 40/40
Ab wheel x15

Jerks felt good.. 14kg intervals at 17rpm no problem at all to complete the 6 sets.
Heavy swings still feel heavy.. Managed 40 each arm.. Still far off from my usual 60+ each arm with the 24kg..
Ab wheel is still horrible.. Is there any other exercise i can do instead coach? I have terrible form with this and it hurts my back 😦


4 thoughts on “Week 2 – Day 1

  1. Thierry Sanchez

    Good work with jerks!
    the trick with the ab wheel is to stay tight and prevent hyperextention, and only a few reps at a time, only as far as you can while maintaining neutral back.
    Maybe next time try only 1 set of 3 and then do hollow position for time, or weighted crunches. You should of course not do an exercise that hurts!
    Swings will come back I am sure!

      1. Thierry Sanchez

        tighten your abs and have the back in neutral before you roll out, and just do not try to roll out too far at first. You actually do enough rotation with snatch and 1 arm swings, I’d concentrate more on the rollouts than twists…

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