S&S Jerks

prep - Foam roller, Primal Move
24 kg Goblet squat x 5
24 kg Halo x 6

Double 24 kg Jerks x 10 x 5 sets

24 kg Alternating Swings x 10 x 5 sets

24 kg Get-up x 1+1 x 2 sets
arm bar + GU
GU with bridge at elbow

Stretch

With Level 2 SFG coming up in January I need to get a bit of double KB work in but wanted to stick to the S&S programming and "minimal effective dose" etc.... so jerks and swings

S&S day 2

prep - primal move, 32 kg Goblet squat x 5, 32 kg halo x 6

32 kg One arm swings alternating sets of left x 10 and right x 10 x 10 sets total (5 left 5 right)

32 kg Get-up x 1+1 x 4 sets

stretch

Surprises from the first couple of days
Soreness - hands, forearms and abs - some lower body
Snappy - 32 kg bell is moving very well

Simple and Sinister workout....

With a press emphasis

Prep - foam roller, primal move
32 kg goblet squat x 5
Bridge x 6
32 kg halo x 6

32 kg one arm swings x 5+5 x 10 sets

32 kg bottom up press x
1+1
1+ 1 (regular press on left)
1+1 (regular press on left)
1+1
1+1

32 kg Get-up x 1+1 x 5 sets
(Press at half kneeling on the way down)

90/90 stretch