Jerks and Swings

Stretching
20kg 1MPH Swings
24kg 1MPH Swings

30secs – do the reps, then static overhead hold for remainder, then switch hands
Clean and Jerk 20kg
1
2
3
4

30secs – do the reps, then static overhead hold for remainder, then switch hands
Clean and Jerk 24kg
1
2
3
4

Workout
Jerks 28kg 2MPH
24/24

Jerks 2x24kg 2min 4rpm
2min rest
Jerks 2x24kg 2min 4rpm
2min rest
Jerks 2x24kg 2min 4rpm
2min rest
Jerks 2x24kg 2min 4rpm
2min rest
Jerks 2x24kg 2min 4rpm

Swings 24kg
1MPH
30sec rest
1MPH
30sec rest
1MPH
4min rest
3sets

1min Dead Hang
1min rest
1min Dead Hang

fin
……………………………..

2x24kg Jerks felt really very good, plus I completed the Swing workout which is a first. Stoked!

Jerks: Really ‘felt’ the hip movement between the first and second dips. A ‘Eureka!’ moment. (Feels odd. Maybe that should be … an ‘Eureka!’ moment)?

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