(Quick) Assistance Work

I was "pressed" for time today, so it turned out to be a relatively quick session. Moved at a pretty quick pace between all sets.

One Arm Press: 24kg (L/R) - 10/10, 8/10, 6/8

Bumps: 2 x 28kg - 15

Overhead 1/4 Squats: 2 x 28kg - 10

Bumps: 2 x 28kg - 15

Squat: 1 x 24kg - 10, 2 x 24kg - 5, 2 x 24kg - 5

That's it. Have a nice weekend!

My Heavier Day

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!