Wednesday 19th September - 2012

Mobility + O-Lift tech + Aerobic power (low 02 exchange)

A.Behind neck split jerk, build to a confident but heavy single
B.TNG push jerk practice, 7reps with good rhythm @ 50-60kg; rest 90sec x 3
+
5min @ 75-80% aerobic effort:
10 Russian KBS @ 24kg
Run 50m
10 Air Squats
+
Rest 3min
+
5min @ 75-80% aerobic effort:
12 anchored sit ups
10 Box jumps @ 50cm
12 push press @ 25kg
+
5min @ 75-80% aerobic effort:
14 double unders
Row 10 strokes
20m Bear Crawl

Notes:

A.Built to 100kgs, this actually felt much easier can stick this all the time!
B.Done @ 50kg to focus on tech, still need a little bit more practice
+
A) 6 Rounds
B) 5rds + 12 + 2 Box jumps
C) 4rds

Aerobic felt okay, substituted the 50m run to shuttle run in the gym 5x10 metres