26/05-15

Guests have left, back into the groove. Under 3 weeks before attempting 2h of LC.

warm up: 1 leg RDL @2*16,2*22,2*26kg x3 e.s, TGU OH sq @20kg x1e.s *2

circuit *10
rope skip x1min
1sw1Cl1sw1HiP x1min e.s
jerk @16kg x30sec e.s @30rpm

40min of torture…

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19/05-15

warm up: rope skip, TGU, windmill, Indian clubs

4*4 circuit

swing hipull @16,20,22,24kg/ rope skip
jerk @16kg @24rpmĀ / rope skip
swing hipull @16,20,22,24kg/ rope skip
jerk @16kg @24rpm / rope skip

2H swing @23,36,40,36,32kg x10