Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press up, 10 situps on stability ball, 10 back extentions on stability ball, 10 push ups at lower thigh high bar (still tough 4,2,2,2), 10 o/h squats with dowel.
+ tried split jerks with dowl first x 5, then another 5 with 8kg bar - felt good so see how we go

MONDAY 091207

Split Jerk 1-1-1-1-1-1-1 reps

10-15-17-18-18-19-19kg / 41lb

Felt good and smooth - suprised myself how well it went - I could feel it on the 18 and 19 so decided not to be stupid as its first time but I thought it gave a good base to work from.

Cashout:- tried a few situps on my bench - felt very strange and awkward. Got on Elliptical and ran (sp 9.5-10) for 400 meters, then did some tabata sprints (sp 12) x 4 then jogged/walked to cool down. Total 1000 meters in just over 7 minutes.