Warm up= arm swings/rotations, knee highs, dislocates, samson stretch, bergener skill transfers, 5 abmat butterfly situps unanchored with arms on floor, 10 abmat situps with arms across chest, 15 abmat back extentions.
3 x press @ 8kg, 2 x push jerk @ 8kg, split jerk 5 @ 8kg, 3 x 14kg, 2 x 18kg, 2 x 20kg
101227
Split Jerk 1-1-1-1-1-1-1 reps
22-24-26-28 Poor form - 28 PR - 29 PR - 30kg / 66b F
That was my 7th but I wanted to get the 30kg / 66lb so went again with more aggression and got it - a little wobly at the top but I got it - does it still cound as a PR?
I also power cleaned each one 30kg my 1RM for my power clean too.
5 mins later - samson stretch, front squat x 3 @ 14kg, x 2 @ 20kg, pulls ups blue band pin 5 x 3, blue band pin 4 x 3
101228 Front Squat, L pull ups
Puppies
5 rounds for time of:
20kg / 44lb pound Front squat, 3 reps
7 pull-ups blue band pin 4 (1st round feet together, rest feet 12-14" apart)
Done in 5.15 mins PR by 6.16 mins when did it in 11.34 mins not rushed after being ill
Splits 0.57, 0.58, 0.59, 1.08, 1.11.
Note to self :- do same blue band pin 4 next time but with feet together and maybe a kg or 2 on front squat and aim for same time or less.
Collaboration request
11 months ago
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