7/7/18 Saturday July 7, 2018 (bodyweight, 20kg BU work, 32kg jerks)

1:30pm - walking the dog around Greenlake  - 60 minutes

2:30pm- Training session - body weight, 20kg BU work, 32kg jerks

Rolling
Crawling

3x:
Ring Pull-up x 1, x 2, x3 (add a rep each set)
Push-ups x 5
Standing cross crawls x 5/5

20kg OH hold x 1/1
20kg BU CL + 25 yards walking x 1/1
20kg BU PR x 2/2
20kg BU FSQ x 3/3
20kg 1H SW x 5/5
20kg H2H SW x 10/10

32kg loaded CL x 1/1
32kg push press + OH hold x 1/1

3x:
32kg 2H SW x 5
32kg jerk x 3/3 (pull down (reverse negative) into rack each rep)

20kg SN x 10/10

rolling
hanging from the pull-up rings

Indian clubs x 5 minutes

3:15pm - Complete

Notes - Writing this on Saturday night.  Totally different type of day today.  Leah is in Tahoe for a bachelorette party, and I dropped the kids off at 1pm so they could go back to the lake. So had the entire afternoon (and rest of weekend) to myself.  Not sure when the last time this happened, it feels like 6 months or a year or more, I am not even sure.  I took the dog to Greenlake, did a nice long walk for a warm-up, and then jumped into training with the two bells I brought with me, a 20kg and a 32kg.  I had it in my mind to do just a few Jerks today with the 32kg.  I have not done any jerks in a long, long, long time. Honestly I can't remember doing any jerks in the new house and we moved in last June.  So it's been at least a year.  It was such an unusual day in general I felt like what the hell let's improvise and just do something different.  I have been really, really loving the ballistics and power focus lately, snatching heavy for low reps, but also we've done some push pressing the last few months, a strength/ballistic/power move.  So I had confidence going into this that it would feel fine, but I would also keep the reps and sets very low.  So in the end just 3 sets of 3/3 each set. I elected to pull the bell down from OH with a reverse negative, to help keep my abs and glutes tight, as a soft drop into the rack with either push presses or jerks has not necessarily been great for me in the past as I have a tendency to let me abs and glutes lose way too much tension. I know that clean and jerks are awesome but I decided to keep it simple, and just do jerks.  All in all it was a really fun day, and honestly this type of a day is what training is all about.  Beautiful day, get outside, breath the air, lift some heavy weight, feel the pump in your veins and the power of being alive and using your body.