14 - 17/8/08 Training

14/8 70min ride
2 x 12kg Rack hold, OH lockout, Rack hold, OH lockout, Rack hold 1min each
20 deck squats
6min OALCCJ 24kg 30L, 30R 1 hand change
24kg 2A swings 2 x 20
BB jump squats 43kg 3 x 100
20kg Aqua bag OH jump lunge 10es
20 Snatch 20L, 20R

15/8 70min Ride

16/8 2 x 16kg jerks 1min, 3min, 2min, 1min 10rpm with 1min recovery

17/8 2 x 16kg jerks 10
2 x 24kg jerks 4 x 5
PM
30 deck squats
worked out with 32kg kettlebell & hands survived, no tears & no blisters.
Snatch 3 x 10
Cleans 3 x 10
Rack lunge 3 x 10es
OA Swings 3 x 10
Renegade row/push-ups 3 x 5es