Week 3/12 – Day 3

Jump rope x5min

  • Jerk @16kg x1min30 e.s @16 rpm
  • Jerk @18kg x1min30 e.s @16 rpm
  • Jerk @14kg x4min e.s @16rpm

 Front squat (pin/pause) @30kg x3*8 sets 

Incline dumbell press @10kg db x6*3 sets

Hindu squats x1min 

Jump rope x5min


jerks were feeling a tad harder today! i didn’t realize and did all three sets at 16rpm..the 18kg was heavvvvvy. I did the squats properly this time time (on monday i didn’t do them with the pins and pause) yep..they were harder too ! We don’t have an incline BB bench so i did db presses – hope that is ok. Knees make a little bit of noise when i do hindu squats but no pain at all.

No time to add extra work..was happy with the session! 


2 thoughts on “Week 3/12 – Day 3

  1. Thierry Sanchez

    Slow down next time with 18kg 🙂
    yes, 2sec pause at the bottom makes all the difference.
    DB inc presses are fine.

    But it’d be better if your day 3 was Thursday and day 4 on Friday Saturday. Now it’s a longer gap to the next jerk workout…
    Remember comp is in December and goal is to get stronger, do not rush!


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