Last week I did 3 ladders as per the program recommendations. However the weight was moving smoothly, so I went for all 5 ladders today with 2,4,6 rep rungs.
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Last week I did 3 ladders as per the program recommendations. However the weight was moving smoothly, so I went for all 5 ladders today with 2,4,6 rep rungs.
My first “explosive” heavy day was a real eye-opener. Double 32s will show you just what your made of. And I’m made of jello right now.
In order to maximize the double kettlebell training effect of the clean and jerk, I took Pavel’s advice and kept my rest periods to 30 seconds between rungs and 1 minute between ladders.
07/11/09 Another easy TGU practice. Elbow is feeling much better but not completely fixed. 10 minute warm-up. Into Turkish Get-Ups 10 R and 10 L (alternating) with the 16 kg. Followed by- Arm bar. 16 kg each side. Slow and focused. Swings. Dice roll of 8. 16 kg. 262 swings total. Slight rest at 150…
Jump rope – 300 reps 10 minute warm-up: wall squats/halos/pumps 16 kg Turkish get-ups: 10 R/ 10 L (alternating sides) 16 kg 2-handed swing: 200 reps (straight, no rest) 16 kg arm bar Joint mobility I decided to have a back-down day, as doing too much too soon is what got me into my elbow…
I’m continuing my get-up workouts and elbow “rehab”. Rope skipping – 250 reps – no misses. 10 minutes or wall squats/halos/pumps 16 kg Turkish get-ups. No time limit, 10 each side, alternating and no rest between sides. 16 kg swings – 2 handed I decided to try my theory about the 15 second shorter breaks…
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