Jerk and LC

Stretching/mobility

24kg Swings
20/20

28kg Swings
20/20

32kg Swings
20/20

24kg Cleans 1MPH 12RPM
12/12

30sec to complete rep, rest of the 30sec in overhead hold, switch, repeat
24kg
1,2,3,4

32kg Jerk 2MPH 10RPM
20/20

2x28kg Jerk 6reps

https://www.youtube.com/watch?v=5D0MGf2XIcc

2x24kg LC 6min
25reps

https://www.youtube.com/watch?v=tk7xVbrTFWA

24kg Squats: 50sec work, 20sec rest. Change hands, repeat
19/18

2x24kg Rack Static Hold
2min

1min Dead Hang
1min rest
1min Dead Hang

fin

…………….

Really chuffed with the 32kg jerks, felt as if I could have done 12rpm…
2x28kg Jerks. Nice to get them up there. Fixation poor. Also elbow to hip connection on the first dip is poor.
2x24kg Lc. Felt good. Need to tidy up the cleans though. At least there’s one or two nice jerks in there.
Static hold in rack. This was supposed to be 1 squat every 10sec for 2min, but I got carried away and forgot to squat for the first 30sec, so just continued with the hold. Was good – felt my legs getting much straighter.

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