Monday's are now my Heavier Days. Days where I stray a bit from the AKC Fitness Protocol and throw up some heavier bells. I am intentionally keeping the volume lower on these days until I have gained some comfort moving these boys again and my body agrees with it as well.
Warmed up with some Z-Health R-Phase Neutral & Lengthening and Pelvis & Hips.
Then moved into the bells...
Jerk: 16kg - 2 minutes (16L/16R)
Jerk: 24kg - 2 minutes (8L/8R)
Jerk: 24kg - 2 minutes (8L/8R)
Squat: 2x16kg - 10 reps; 2x24kg - 9 reps
(9th rep didn't feel 'perfect' so I stopped there)
Cooled down with some light 12kg Swings.
And that's all for today. Tomorrow is my rest day with a Z-Health R-Phase Full Body Training Session. Jerk 'em up all!
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6 comments:
Great going Howie. You are getting fast with that 16kg bell. Very impressive work. I like your new training split and might experiment with something similar because I tend to get a bit antsy on weekends because of the lack of training. We'll see.
Ha! Both of us went heavier today I see. Thanks, I feel much better this morning following the 'heavy' workout than I did last week. Consistency is key! Perhaps next week, I'll throw on another 30 seconds to each arm....???
No more heavy weights for you, Howie?
I mean the 32 and other bells that sting.
Ha! Well Aaron, I have committed to working through this Fitness Protocol, which has me continue to work with the 12kg until I get through to Level 20 (I'm on Level 7 at the moment). Once I can complete Level 20, then I move up to the 16kg bell. And so on.
I am going outside the Protocol with my 'heavier' day and that's after speaking with Steve Cotter, whose cert I'll be attending in August. Once that is behind me, then I'll re-evaluate by training program and figure out what direction to take.
This session did feel good, so I was actually thinking of throwing in a set of 32kg Jerks next week.
Good idea. I can't imagine it would do anything but help with the lighter stuff.
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