3 December 2008

2 x 24 kg jerks:
10 x 1 min sets
1 min breaks
5 - 7 reps/min
58 reps total

Sweaty... Will call it "easy session"...

2 comments:

  1. now you are cooking. GS is like an AC/DC concert: the more volume, the better.

    We both started at the same time but I have made a little more progress with the jerks only because I do more per day.

    Strength nor conditioning are issues for me. I have enough strength to jerk 16kgs and I go slow enough that my wind is never an issue. My problem is endurance and flexibility/technique. Doing some volume has been helping in that regard. In the spirit of sharing, here is what I typically do:

    1. warm-up: 6 minute set of snatches with 16kg at 15 reps/minute.
    2. 1-5 minute rest
    3. jerk set: 6 minutes with two 16kgs at 6 reps/minute
    4. 1-5 minute rest
    5. same as #3
    6. 1-5 minute rest
    7. same as #3
    8. 1-5 minute rest
    9. one set of long cycle with a 24kg (untimed and with a single hand-switch)
    10. 1-5 minute rest
    11. 24kg swings: sets of [30 seconds with left hand, 30 seconds with the right, 30 seconds rest] until posterior chain gives out.

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  2. Your workout looks quite intense.
    My main problem is lazyness and lack of time. I am probably not motivated enough to do more in a workout. I also think that now I have built a reasonable base, and it time to gravitate towards longer sets.

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