warm up: rope skip, 1leg RDL, windmill @16-24kg

for time (9’40)
sandbag complex @45kg: shouldering + reverse get up x1 e.s *5 / behind back wrist curls @50kg x10 *5

LCPP x1 e.s up the rack: 16,20,22,24,26,28,30,32,36kg and jerk on last set @40kg

played with bent press, managed a very awkward rep @24kg

back press @150lbs x10

hollow, handstand



warm up: 1 swing 1 clean 1 snatch @12,16,20kg x5 e.s

sumo DL @95,5kg x5 *2/ over the shoulder throw @35kg sandbag x2 *3

hip thrust @95,5kg x10 *2

shouldering + walk 10 steps @45kg x1 e.s, @65kg x1 e.s

Clean + press @2*22kg x8, @2x20kg x8


Sumo DL@89kg x5 *2

  • rope skip x3min
  • jerk @16kg x4min @30rpm/ rope skip x3min
  • snatch @16kg x4min @20rpm/ rope skip x3min
  • BG bag spins @12kg x5 e.s + 5 push up (mixed)/ rope skip x3min
  • ½ snatch @16kg x4min @18rpm/ rope skip x3min

since I have not done much endurance training those last 4 weeks, I decided to use a light weight to get back into the flow. It went OK.


warm up: rope skip, 1leg RDL @2*20kg *3 e.s, windmill @2*24kg x3 e.s, OH squat @40kg x5, TGU @30kg x1 e.s *2
nice to see that lifts I have not played with in a long time are still easy for a warm up

Sumo DL @89kg x5 *2/ JSq @32kg x5 *2 (Sumo is finally starting to feel more natural)

LCP @26kg x+2+3+4 e.s (PR) / chins @16kg x2 *4

jerk @36kg x6 e.s

Hip thrust @89kg x10*2/ RDL @36kg x12*2

Total Spa afternoon: winter swimming, suntan and walk barefoot on grass 🙂 Now, some Indian club swinging!