Wednesday 10th October - 2012

O-Lift tech + Aerobic cruise intervals

A.Power jerk. Split jerk, 1.2 starting @ 70% RM; rest 2min x 5 - add slightly per set, ensure rear knee is bent
B.Split jerk, quickly take it up to a heavy single @ 90% effort
C.8 TNG power clean & jerk; rest 2min x 3, 1st set very light, 2nd set moderate, 3rd set tough
+
1 Round every 2min for 18min @ easy - moderate
AMRAP (-1) HSPU
7 wall ball shots
50 Double unders
+
Rest 5min
+
1 Round every 2min for 18min @ easy - moderate:
8 KB hang power snatches (4/arm)
4 Rig dips
Run 100m

Notes:

A.70kg, 72.5kg, 75kg, 77.5kg (2 reps), 72.5kg; felt okay although tired, split jerk form was a little bit off
B.Built to a sloppy 90kg, wasn't spot on today, 90kg felt heavier than usual.
C.40kg, 60kg, 72.5kg (broke on 6, then TNG the next 2)+
+
First part: HSPU's; 8,7,5,4,2,2,1,1,1 burning out on these! Wall balls @ 9kg
+
KB hang power snatch @ 16kg, ripping hand, also substituted run to row.