I started back up training with my focus now on working with the 28s and going for CMS. I plan on competing at the WKC championship in October in the 70kg weight class. So Coach Duffey started me on that road. After a week off this was last week's training. This week it gets better. Video will be up soon for this week's training.
Week of 4/30/12
Monday
2x28kg jerk test 6 rpms
6mins 36reps
2x22kg jerks 3 minutes 12 rpms
36reps
Jump rope 15mins
Tues
20Kg warm up 30/30
28kg snatch 6 minutes 12rpm
32kg Swings 25/25-30-30
Row 5000m 22:39
Thursday
2x20 jerk 2 mins 12 rpms
2x22 jerk 2 min 12 rpms
2x24 jerk 2 minutes 12 rpms
2x26 jerk 2 mins 9/10 rpms
2x28 jerk 2 min 8 rpms
2 min rest btwn sets
Squat 95lbs-10, 135lbs-10, 155lbs-10
Friday
24kg snatch R 30 sec max rep/ 30 sec rest, L 30 sec max rep/ 30 sec rest, R 30 sec max rep/ 30 sec rest, L 30 sec max rep. Each hand goes 2 times for a total of 4 x 30 second sets... that is one round
rest 5 minutes between rounds... do 5 rounds 2/2 x 30 sec work/30 sec rest
1.11/12;12/12
2.12/12;13/13
3.12/12;13/13
4.14/14;13/13
5.13/12;13/12
Row 3000m 12:55
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