Last workout before the 1HLC

Stretching

24kg Swings
30/30

24kg OALC. 30sec to do the reps, the remainder in overhead hold)
1/1/2/2/3/3/4/4/5/5

28kg OALC. 30sec to do the reps, the remainder in overhead hold)
1/1/2/2/3/3/4/4/5/5

24kg OALC. 10min 1MPH 7rpm
7/7/7/7/7/7/7/7/7/7

2x24kg Jerks 20min (1min on, 1min off) 6rpm
60reps total

24kg Swings
30/30

1min Dead Hang (off the squat rack – there were no bars to hang from)
1min rest
45sec Dead Hang
………………….

Hands felt surprisingly OK, although they are sorer(?) than usual now.
2x24kg Jerks: these felt good. Only a couple of dodgy reps, mostly due to me either not concentrating hard enough, or tweaking tekkers slightly. I feel there is a massive difference between concentrating on popping the heels down vs pushing the hips back. I get a bigger second dip if I concentrate on the heels, but the reps seem slightly easier if I focus on the hip movement. (Certainly it feels like I get underneath them a bit more comfortably – ie, I think it helps the shoulders out)

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