Workout log Stardate 111103

[fa_jing]

New PR for Long Cycle Clean and Jerk (one clean for each jerk)!

Warmup: 20 two handed KB swings


with 2 53 lb Kettlebells:

LC C&J: 20, 10, 8

Finished up with 1 x 100 jumping jacks, 1 x 18 pushups. Ab work.

Next week is going to be a back-off week, so it was nice to hit my goal before then

[Ford Prefect]

Nice. I'd like to try the 2 KB swings.

Mine:

Squats x8-6-4-2-10
-last set superset with leg extensions to failure

Romanian Deadlift x8-6-4-2-15
-last set superset with leg curls to failure

Standing Calf Raises 3 x 25

Jogging 25 minutes

[fa_jing]

oops! no that was 1 KB, two hands for the swings. 2 KB swings are really tough and not appropriate for a warmup. In fact 2 KB swings with the 1 poods are enough to make it tough.

[Cheese Dog]

Been melding a trad Oly workout with PTP. Looks something like this:

Warmup--Exercise Bike-Some days long slow distance, some days sprints.

Clean and Jerks--2 heavy sets of 3
Bench Press--2 heavy sets of 5
Deadlift--2 heavy sets of 5
Full Contact Twist--2 heavy sets of 5 (ala Pavel)
Ab Wheel--2 sets of 5-6

I have been doing these 5 days a week, M thru F.

In a couple of weeks planning on bringing in Snatches for 2 sets of 3