Giving myself two days off and allowing my back to rest up, I was planning all day yesterday on how to ratchet up today's session. I had decided for sure to increase my Snatch set to 8 minutes. I also knew that I wanted to start out with a Jerk set, but wasn't sure how long to make it, particularly since I was planning on Snatching right after.
Well, I decided to stick with a 4 minute Jerk set, which I had gotten through in a prior session, and if I felt good I would extend it depending on my form and comfort level. (These have a way of putting a stretch right into the injured part of my back. Good or bad, I'm not sure.) So anyway, this is what it looked like...
Swing: 12kg - 10/10, 16kg - 10/10
Jerk: 2 x 12kg - 6 minutes @ 6 rpm - total of 36 reps
Snatch: 12kg - 8 minutes @ 14 rpm - total of 112 reps
Cooldown consisted of some hip flexor stretches and some Kettlebell Foundation Compensatory Movements.
I was very happy with how the Jerks felt. I absolutely need to work on my flexibility and need some pointers on my form. When the set was over my delts were fried. I think it's a combination of my rack as well as actual jerk technique. For now I will continue to work it as best as I can. But when the AKC Coaches' Cert comes to NY, look out! That's it for today, Jerk 'em up y'all!