Strength Part
Archer Pullup 3x4 reps
Glute-Ham raise 3x4 reps
KB-Press 32kg 3x4 reps
GPP
Single 24kg Bell
Clean&Jerk 10x5 (50 reps total) - reclean after every jerk
OH-Lunge 10x5 (50 total) - after final jerk
Burpee with jump on 50cm block 10x5 (50 total)
Total time: 13'
Fluff Work + rehab:
HLR 3x4
Swings 36kg 3x20
3" Count Curls 3x
One Arm Holds 3x
Really love training at the moment, especially the GPP part, I'm planning on competing at an IronMaster Challenge this year. It includes a timed 100 rep snatch test (weight can be chosen by yourself), and a max Get-Up attempt (both sides combined for a total). Based on the results you can achieve a certain score. First of all, I have to get my tendon under control though, my cousin (a physiotherapist) prescribed 3" count curls, while keeping constant tension on the biceps, furthermore, I'll follow the advice from Anna C and focus on extending my elbow fully while catching the bell with my hips on the downward part of a swing/clean/snatch.
So basically my training will look similar to what those last two sessions looked like, a short strength part, followed by GPP and fluff work. Two 2 days of training, follow by an "off" day, on which I'm doing Maffetone cardio for 60-90', either on the bike, in the pool, or on the road. The Maff work really helped me to easily keep my cardio on track.
Diet is the usual, I'm at around 87kg, fairly lean and probably as muscular as I've ever been, so no changes in that compartment.
And, if anyone is interested, I've recently started studying medicine, which was my dream for quite some time, and I'm really content with how everything turned out.