“Change your thoughts and you change your world.”~ Norman Vincent Peale
Thursday Jerk Practice:
Warm-ups:
12 kg x 10, 16 kg x 10 (2x)
Work set:
20 kg, 5’00″ @ 6 rpm;
24 kg, 2’00″ @ 6 rpm (2x)
Assistance:
One-arm jerk (OAJ), 32 kg 6’00″ at 4 rpm (switch on the minute).
Friday LongCycle Practice
Warm-ups:
OALC, 16 kg, 15R/15L (2x);
LCCJ, 16 kg, 2’00″ @ 7 rpm
LCCJ, 20 kg, 1’00″ @ 7 rpm
Work set:
20 kg, 5’00″ @ 6 rpm;
Assistance:
OALC, 24 kg, 6’00″ @ 5 rpm (switch on the minute)
Jump squats with Portable Power Jumper (double band), 20 reps of 1/4 squats, 20 reps of 1/2 squats.
Double kettlebell deadlift, 32 kg, 10 reps (2x)
Good news: I made rank III in longcycle! (AKC/WKC tables)
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