Dbl Jerk, Clean

TGU   16kg    2l then 2r

  

dbl jerk   2-12kg   2:30on/ :30off x6

clean       18kg     1:00/1:00 for 6:00 w/ 1:00 off

Sage Rountree yoga: quick fix

Snatch, LCCJ

manila jumprope 2:00

Snatch        12kg   5:00/5:00; 2:00/2:00 for 14:00 w/1:00 off

1ALCCJ        16kg   4:00/4:00 for 8:00 w/1:00 off

24kg  swings  :30/:30 for 1:00 w/:30 off x2

Sage Rountree yoga

H Snatch, Jerk

manila jumprope  1:30 

h snatch  16kg   1:30/1:30 for 6:00 w/1:00 off 

h snatch  18kg    :30/:30 for 3:00 w/1:00 off 

1Ajerk      18kg    :30/:30 for 6:00 w/1:00 off

Swing       24kg   :30/:30 for 1:00 w/1:00 off x2

Planks: straight arm 2:00 on/:30 off

             bent arm :  1:00 on

Yoga

Yoga

Blissology podcast - yoga quickie

Drop Set Swings

14kg  10sw/:15rest x5

DROP SET SWINGS

5 rounds 1:00 rest between rounds

2 rounds:

24 kg          15/15

18kg           25/25  

12kg           35/35

3 rounds:

24 kg          15/15

16kg           25/25  

12kg           35/35

150 swings each round

750 swings + 50 = 800 swings total

plank- 2:00

Dbl Jerk, Clean, Squat

16kg  TGU  3r/3l

  

dbl jerk   2-12kg   2:30on/ :30off x4

clean       18kg     :30/:30 for 6:00 w/ 1:00 off

squat       12kg     3:00/3:00 for 6:00 w/1:00 off

Sage Rountree yoga: standing hip openers

H Snatch, LCCJ

manila jumprope 1:30

snatch 12kg  1:00r/1:00l for 2:00

H Snatch     16kg    1:00/1:00 for 6:00 w/1:00 off x2

1ALCCJ       14kg    5:00/5:00 for 10:00 w/1:00 off

24kg  swings  :30/:30 for 1:00

straight arm planks 1:30on/:15 off x2

Sage Rountree yoga: standing hip openers