Hi all,
This week has been soooo busy and just havent had the time to keep this updated, so will summarise my training for the last 7 days.
Friday 8th May
Training Friday
Bench
Bar*30
40*10
60*5
80*5
90*3
90*3
92.5*3*3
100*2*3
Squat
Bar*10
60*5
80*5
100*5
110*3
120*3
130*2
140*1*6
130*3
120*3
110*3
100*5
Sunday 10th May
Took saturday off then trained today with kettlebells as follows:-
10 min warm up with halos, kettlebell passes round the body, some light swings and snatches.
Jerks 20kg
4 mins
6
6
6
6
3 mins
6
6
6
2.5 mins
6
6
6 (shoulders/upper pec just too pumped)
20kg jerks, 6 reps every minute, on the minute for 10 minutes (giving 20-30 seconds rest per minute)
Snatches
20kg
3 mins, 1.5 per arm, 15 reps per arm
2 mins of snatches, 1 min per arm 12 reps per arm
24kg snatches
10 per arm
10 per arm
Single arm swings
24kg *10 per arm * 3 sets
Done and shattered!
Tuesday 12th May
Jerks with 20kg
3 Mins
6
6
6 then lost it so performed another 7 compression sets of 6 reps per minute, leaving about 25 seconds recovery each minute (pretty crap).
Just didnt have any power at the end.
OAC&J
24kg 2 mins (swap hands after a minute) * 2 sets
Windmill
16*5
20*5
24*3 each hand
Snatch
20kg * 10 per hand * 3 sets
Friday 15th May
Bench
Bar*20
40*10
60*10
80*5
90*3
100*3*5 sets
KB Jerks 20kg
3 mins * 3 sets
7
7
7
Kb one arm jerk
24kg 2mins 1 min per arm 11/11
24kg 2 mins 1 min per arm 11/11
KB Snatch
24kg 4 mins swapping arm each minute 8 reps per min
Kb snatch 24kg 1min per arm, 11 reps each arm * 2 sets
Windmill
24kg *3 each arm
Was pretty fried after this session, struggled with first 2 sets of jerks after benching, but relaxed more on the 3rd and felt much better.
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Thank you for posting.