stretching, joint mobility, tgu's, deadlifts, swings
Workout
With double 20's
-3x10 long cycle
-3 rounds
-30s cleans
-30s rest
-30s jerks
-30s rest
-4 rounds
-30s rack holds
-30s rest
-30s overhead lockout
-30s rest
-Finished up with some kettlebell bumps
Results
Great workout! Not sure how much these heavy days will help, but this one had my heart rate soaring the entire time.
The cleans during the long cylce weren't bad at all. The jerks got tough up around the 8 or 9 rep mark. And the whole thing had me breathing heavy! Overall, I'm happy with the heavy long cycle.
I intended on doing 5 rounds of the cleans/jerk intervals, but those jerks were killing me. The last round I only got 4 reps and they weren't easy.
I also intended to do 5 rounds of the rack/overhead holds but those rack holds were killing me...didn't have another round in me. The overhead lockout holds weren't bad.
Since I was struggling with these heavy jerks, I thought I'd finish up with some kettlebell bumps to try working on that initial explosion....I still suck at them.
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