WU/JM x 20min
2x12kg Jerks x 40 set at 6 second intervals
rest 25 seconds
12kg Snatch 50L/50R Changed hands once
Jerks were timed so I could not tell if my time improved but I completed snatches in under 4 minutes.
I filmed the set and learned a few things:
1. I really need to work on lockout
2. I need to lay off the chocolate
3. Need to bring hands closer together in rack.
4. I make really strange faces when I train.
5. Dont film when Pats around because he will make obsene gestures in the camera which will prevent me from posting set online.
All in all it was a good set completing all 40 jerks and 100 snatches in 8min and 33sec.
Did this with 2 competition bells, Ive been using cast iron bells. I was worried about the difference between the two but I did not feel it was anymore difficult, which Im happy about.
Deadlift 135lbs 5x2
Pull Ups 3x3
1,1,1 x10lbs
Class:
WU/JM
Deadlift 5x2
Pull Up 3x3(Weighted if easy)
45second drills for 4min x 5
20min of work total taking 1minute off between rounds
Here is an idea our endurance workouts. Each day we up the time of sets. Wed. will be 5 min sets, Fri 6.
Next week we will do 1 minute drills for 5min, 6min and 7min rounds and so on. Week one we did a total of 15min of work, this week is 20, next week will be 30. Slowly increasing our work capacity and improving lactic acid threshold. We will eventually work up to just the foundational lifts for extended sets. We will learn how to pace ourselves and manage fatigue both physically and mentally.
No rest between drills, 1 min rest between rounds.
2H swing x 45sec
Clean and Push Press or Jerk x 45sec L
Clean and Push Press or Jerk x 45 sec R
Swing Catch Squat x 45sec
OH Sit Up Press x 45sec
Burpees x remaining 15 sec.
Snatch to OH Lunge x 45sec R
Snatch to OH Lunge x 45 sec L
SDHP x 45sec
Windmill x 45sec R
Windmill x 45 sec L
H2H Swing x 45 sec
Burpees x remaining 15sec
TGU x 45sec L
TGU x 45sec R
Alt. Clean and Press x 45sec
Alt. Lateral Lunge x 45sec
Figure 8 x 45sec
Burpees
One Arm Row x 45sec L
One Arm Row x 45sec R
Goblet Jump Squat x 45sec
Hindu Push Ups x 45sec
? I forget
Burpees remaining 15 sec
1 H Swing L x 45sec
1H swing R x 45sec
H2H Swing x 45sec
2H Swing x 45sec
Power Swing x 45sec
Burpees remaining 15sec.
That looks like a brutal workout there!
ReplyDeleteYeah, the class has it way harder than I do, but they are all VERY strong and know that I want them to break if their form even starts to faulter. But of course no breaks where needed.
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