Week 4 – Day 3

Suitcase walk @20-22kg x30-50 steps e.s *2
Jerk @16kg x1min30 e.s @16rpm, rest 2min30
Jerk @20kg x3min-4min e.s @14rpm, rest 2min
Total time: 7min Reps: 97 pr

Jerk @20kg x1min e.s @16rpm x2

EMM *12min
Clean x1, Push press x1, Jerk x1, renegade row x2e.s @2*16kg

Overhead hold @22kg x40sec e.s *2
GS Jump squat @65kg x60, rest 1min *3

I was hoping to last 8min on the jerk but i didn’t make it. Got 4min on the left and 3min on the right..so same time as last week but 2 extra reps..so that is a (small) improvement but improvement nevertheless!
I don’t think i will be ready for test sets next week..maybe deload and then tests the week after?

I have noticed the last few days a my left wrist is a bit sore and my right elbow..i am thinking maybe it’s due to the O/H holds as i wasn’t used to it so just a bit of DOMS or something like that. I felt it again today (mainly when i was doing the O/H holds and a little bit during the jerks but nothing limiting). I am also noticing that the 20kg bell is quite heavy on my forearms and seems like the wist guards don’t work as well as they used to (which makes sense as the bells get heavier i guess)..nothing that i can’t tolerate but just an observation.


2 thoughts on “Week 4 – Day 3

    1. aussiekb Post author

      Ahh cool yes i am sure i can find some.. I work in Chinatown so I’ll go for a walk tomorrow and see what I can find:) submax tests sound good! 7min doesn’t sound scary at all!


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