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
Stretch
Going into a "ballistic block" a la ROTK
4 comments:
Dynami=Awesome
Do you feel that for you personally a 6-8 week block milks all the major benefit of that program for that given cycle ?
Russ,
For which part of the program?
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.
Gunther,
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.
Post a Comment