Wed 03-jan-18

Main Set TALC 20kg Main Set Bogatyr Rising Level 3: 4 x 1:30 / 1:30m rest

New Warm up set: focus moving the body in all 3 planes of motion.
5min jog/Hand Stands, Squats, Back Bridges, KB Halos, Scapula raises, Animal crawls, mobility
TA8kg 8 x hold overhead and slow squat

Circuit with OA16/20/24kg
Squat Jump Routine with barbell
Swing x 10 e.s (Switch each hand per rep)
Goblet squat 12kg x 5 reps
LC x 5reps e.s

Specific Warmup: Doubles: “Black” Long Cycle.
TA16kg 2 x Swing + 2 x clean + bump + jerk x 5-10 reps
TA20kg 2 x Swing + 2 x clean + bump + jerk x 5 reps

Main Set Bogatyr Rising Level 2:
TALC 20kg 4 sets of 1:30 @ 6 – rest 1:30
[OK. Tired but happy. Focused on Clean, and Jerk using legs]

Finisher:
OAJ20kg 8/8
Skip Rope 3 min

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