There it is, first time trying to snatch 16kg for one hour, no real training to speak of for the last 3 months.
The biggest issue was blisters, since my skin was not adapted to the workload, and therefore could not last 2 hours… Sometimes you know it is impossible bu you still have to try!
The day before I did 500 BW squat to encourage one the athletes lifting 2 hours.
A nice little Nordic walk/ run for 30min, then winter bathing and a sauna.
My body still feels heavy after the half marathon this weekend.
Easy half marathon
LC @22kg @10rpm, switch on the min. heart rate under control, all good!
LCPP @24kg x3min e.s @8rpm, rest x2min
Sn @20kg x3min e.s @16rpm, rest x2min
LC @24kg x3min e.s @10rpm, rest x2min
LC@24kg x6min @10rpm, rest x2min
HSn @20kg x6min @15rpm, rest x2min
Rope skip/ lunges x6min
Indian clubs x5min
aerobic intervals: active recovery circuit x5min/ LC @20kg x5min @14rpm *5
mace swing @15kg x10 e.s *4
H.sn @16kg x5min e.s @16rpm
A1 rope skip x1min
A2 jerk @30kg x1min @14rpm
mace swing @15kg x5 e.s *5 (I will stick to this weight for a while…)
A1: rope skip x1min
A2: LC @28kg @10rpm x1min
LC @20kg x15min @12rpm
swing @40kg x10 *5
Indian clubs x5-10min
LC x5min @10rpm @18,20,22,24kg
rope skip x5min
LC @24kg x5min @10rpm
Swing @40kg x10 *9
Mace and single club swinging x10-15min
A1: rope x1min
A2: LCPP @24kg x1min @10rpm
A3: rope x1min
A4: LC @26kg x1min @10rpm
swing @36kg x10 *6
TGU/ shouldering + carry SB @45kg
A1: rope skip x2min
A2: LC @22kg x2min @10rpm
swing @32kg x10 *10
TGU with sandbag @30kg x5 es.
handstand and hang shrugs