Time to fill in some practice here again =)
I have to start being serous again whit my writing here.

27 September
Some light press and pull up work.
16kg 1*3/3 presses and 1*3 pull ups
20kg 1*3/3 presses and 1*3 pull ups
24kg 5*3/3 presses and 5*3 pull ups

Bottom up presses 20kg
1/1 press 1 pull up
2/2 press 2 pull ups
3/3 press 3 pull ups.


29 September
Snatch day =)

12kg 10/10
16kg 10/10
20kg 10/10
24kg 10/10/5/5
28kg 5/5

Then some Vo2MAx snatching 20kg 7reps per round
20rounds snatching then 10 rounds of Swinging

1 October
Some mobility drills from Ginastica and Flow fit
Brettzell 1.5 and 2.0

24kg TGU 5*1/1

Double 24kg Jerks
3* 2, 4, 6
1* 2, 4

Clubbell Swipes 2*15Ibs club
3*15

Airborne lungs 3*5/5



Mr Mark Reikind showing some Swipes