This was my second day on the AKC protocol. After a staple diet of Jerks and Snatches the variety offered by this approach is quite enjoyable. My main emphasis is still on the so-called classic lifts (Jerk / Snatch / LC) but it is great to throw in some other assistance lifts. Here is today's session:
Intuflow warm-up.
OAJ (16): 4 minutes: 32/32
Half Snatch (16): 4 minutes: 20/20
Bottoms up clean (16): 4 minutes: 24/20
Went once through the sequence with 2 minute breaks between sets.
12/12 32kg swings as a finisher followed by a short set of Prasara.
The session felt good and I feel quite energized afterwards. The hardest part by far was the bottoms up cleans and I nearly lost the bell a few times.
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4 comments:
Wow, nice job on those BU Cleans! The nice thing about the Fitness Protocol is that you are allowed to adjust the bells as needed, this is not competition. Are you keeping that flu at bay?
Thanks Howie. Yes, the flu seems to be under control. God bless Coryx and Vitamin C. Imagine the day we'll be doing those bottoms up cleans with the 32kg. YES!!!
Johan, hope you don't mind I gave your blog a plug on mine. am i reading 16 jerks per minute correctly? wow.
Hi Charley. Thanks, you're more than welcome to do so. Yup, I finally hit 16rpm on the Jerks.
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