2 x 24 kg static holds:
15 sec rack/overhead
8 reps
2 x 24 kg bumps:
30 x 2
32 kg two armed swings:
20 x 2
Box squats:
50 x 3
60 x 3
70 x 5
80 x 5
Took it easy today as I haven't done volume in a while. I decided to add box squats to my routine, for getting overall strength up. Today I was using the bench which is slightly above parallel, should find something lower.
More specifically for gs - I am going to build the duration, aiming at 15 minute sets, by doing jerks at slow pace and/or long pauses at the top and snatches with multiple switches. Another big thing - shoulder flexibility. For overall endurance - long slow runs.
Later on I will outline my training plan in more detail, though practice always turns out not as planned.
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Girevoy Sport info: methodology of training and sharing my own modest experience and observations.
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