I havent updated my log for a few weeks, due to travelling away for a family wedding and losing my paper log. But since may 9th I've continued with RSAS, OS, DKB FSQ and Mace swings.
May 19th
Morning:
OS
Mace 5kg: 360's + 10-2's x 10 each direction switch hands and repeat.
10mins continuous.
RSAS -
Prep - DBKBFSQ 5,5 (24s)
Snatches: medium - 14 x 4 (L&R) 32kg
Bent Press: medium - 7 x 2 (L&R) 32kg
May 21st
Morning:
OS
Mace 5kg: 360's + 10-2's x 10 each direction switch hands and repeat.
10mins continuous.
RSAS -
Prep - DBKBFSQ 5,5 (24s)
Snatches: high - 20 x 4 (L&R) 32kg
Bent Press: low - 5 x 2 (L&R) 32kg
May 23rd
Morning:
OS
Mace 5kg: 360's + 10-2's x 10 each direction switch hands and repeat.
10mins continuous.
RSAS -
Prep - DBKBFSQ 5,5 (24s)
C&J: medium - 14 x 2 (L&R) 32kg
Bent Press: high - 10 x 2 (L&R) 32kg
May 26th
Morning:
OS
Mace 5kg: 360's + 10-2's x 10 each direction switch hands and repeat.
10mins continuous.
RSAS -
Prep - DBKBFSQ 5,3,2 (24s)
Snatches: low - 10 x 4 (L&R) 32kg
Bent Press: medium - 7 x 2 (L&R) 32kg
May 27th
Morning:
OS
Mace 5kg: 360's + 10-2's x 10 each direction switch hands and repeat.
10mins continuous.
RSAS -
Prep - DBKBFSQ 3,3,3 (24s)
C&J: high - 20 x 2 (L&R) 32kg
Bent Press: low- 5 x 2 (L&R) 32kg
I've tried a few RSAS session with the C&J and it works pretty well. 2 reps takes roughly 20 secs which is roughly the equivalent in time of 4 snatches. I'm thinking where as the snatch increases to 6 reps I'll increase the c&J to 3.
I'll continue alternating days of snatches and C&J and see what happens.