Week 6 – Day 3

Jerk @18kg x3-4min e.s @17rpm
Total time: 7min Total reps: 17/17/17/8 17/17/17/7 Total: 117

1 Swing 1Snatch @20kg x3.5min e.s Total reps: 58

Double jerk @2*14kg x1min @16rpm/ 1min rest *5 sets

1 arm swing @28kg x60 reps e.s *1 set

Cardio x20 min 2.5km jog

Jerks went well today with 3.5min each side. I was aiming for 5 min each side with snatches but managed 3.5 – i have a strange pulling sensation on my left side, just under my shoulder blade – i feel it on the snatch drop and as the kb goes into the back swing..nothing big..just a pulling of the muscle. Might need to do some ball rolling on it.

Double jerks took me a little to get used to the pace..i am used to only a handful of reps so had to get into the groove – worked at 16rpm.


2 thoughts on “Week 6 – Day 3

  1. Thierry Sanchez

    I hope you’ll be OK.
    Warm up your T spine well and use the resistance band warm up for shoulders while you rest after the jerk set.
    Also snatch after a short break makes it hard to be able to hold on for long. Try to use “the stick” or something similar to roll your forearms and gently pinch and pull the skin off on top of the forearm, specially where the KB sits.

    1. aussiekb Post author

      yes I’ll definitely incorporate more t spine warm ups.. and i have the lacrosse ball which is quite good.. Might give it a go now 🙂


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