20110212 – 07h00 – ala Steve Cotter Jerk drills
JM + WarmUp (160 club)
Using recently acquired knowledge from the IKFF CKT course, we’ll do a Steve Cotter inspired workout using drills which improve double KB jerk technique/conditioning.
6 rounds of 14m each, with 1m rest between rounds. 36s on the KB’s, and then 24s on the BodyWeight exercise
1) Double KB racked position & Hold (2x18kg); BrW (Walking Bridge)
2) Double KB Jerk specific squat (2x20kg); BrS (Strict Bridge)
3) Double KB chest bumps (2x22kg); PushupHold (at the bottom)
4) Double KB body bumps (2x24kg); E/W (EvilWheels)
5) Straight Legged deadlifts (hamstring work) (1x28kg); BrRev (Reverse Bridge)
6) 1-Legged DeadLifts (1×32+kg – increase weight for the last few); BrL/R (1-arm Bridge)
HRMax= 167 kcal= 992