Wednesday, February 16, 2011

Switching gears

Prep - Foam Roller, ASLR, Brettzle, Pump
24 kg Get-up x 3+3 (arm bar at the start of each side)
24 kg Overhead Squat + Sott's press x 3+3 r+l
24 kg SLDL x 5+5

2/24 kg Long Cycle Clean and Jerk x 5 reps x 10 sets
2/24 kg Swings x 10 reps x 5 sets
24 kg windmill x 5+5

Going into a "ballistic block" a la ROTK


Russ Moon said...


Do you feel that for you personally a 6-8 week block milks all the major benefit of that program for that given cycle ?

Brett Jones said...

For which part of the program?

Gunther said...

do you superset the long cycle and swings or do you first do the 10 sets of the long cycle followed by 10 sets of swings? Just curious.

Brett Jones said...

For this workout I did the 10 sets of LCC&J and then did the 5 sets of Swings.

Could have alternated sets - just didn't do it this workout.

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