Friday, Jan 29th
Prep: Z, Pumps
12k TGU stretches/armbars
24kg TGU x 10min
20kg Sprint Snatches x 40reps (10/10 x2)
Dbl Clean&FSQ Ladder:
(2)16kg 1set 2(1,2) 4(1,2,3,4) 6(1,2,3,4,5,6)
Dbl 24kg DL x 12reps
-Low back was giving me issues with the squats so I stopped short and saved it for another day.
Saturday, Jan 30th
Prep: Z, Brettzel, Pumps
12kg TGU stretches/armbars
Clean&Press Ladder:Heavy day
25kg 5sets x (1,2,3) 30reps each arm
Swing Workout: Complete reps with each sized bell, then repeat adding 5reps
24kg x 5, 10, 15, 20, 25
12kg x 5, 10, 15, 20, 25
20kg x 5, 10, 15, 20, 25
16kg x 5, 10, 15, 20, 25
Finished w/ Hipflexor, Pumps and Z
Did this whole workout in under 30min, low back feels great. Long day tomorrow of BYOB at Greenlake, RKC prep class, and assisting in teaching HKC prep class.
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