Week 11/12 – day 1

Jerk @2x16kg x3, 1min rest x5 sets

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

Glove snatch @14kg x5min e.s (75/75 reps)
Back squat warm up to 45kg; 47.5kg 3×4 sets; 45kg 3×2 sets

Dumbbell Bench press 15kg x5 reps, 12.5kg x9*2 sets


I played with the belt on the weekend and got it quite a bit softer so i gave it another try today..wasn’t too bad..obviously will take time to adjust but i’ll keep chipping away at it.

I didn’t read the back squat rep scheme properly so i did the 3 reps sets..will make sure i pay attention to the rest of the program this week! Db bench has improved..was able to do a set with 2 x 15kg dumbbells..a few weeks ago i couldn’t even do i rep !



2 thoughts on “Week 11/12 – day 1

  1. Thierry Sanchez

    We’ll stick to 3 reps with doubles for a little while. Timing is still a little off and arms go out wide, like you’re dancing to YMCA 🙂 watch out for the inner rotation of KB.
    Try a wider stance with double, you might find it makes it easier to sit back and under in the 2nd dip.
    well that’s for next week anyway!


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s