JM warm up
2 ladders (1 to 5, l,r) of clean&press&saw @16 kg
3x8 front squats @16 kg
3x8 French press @16 kg
3x10 sit up @16 kg
2x10 straight arm floor French press @16 kg
3x8-8 floor press @16 kg3x10-10 small windsreen wiper @16 kg
Exception: 5x20-20 one hand swings @12 kg
Stretching
Whereas during the swings you have a load at the bottom of the arc 3x of the weight of the bell, when doing the swings I switched back to 12 kg in order not to jeopardize the recovery of my knee. It is getting better and better but this is the phase when I have to restrain myself and not to hurry to do the ballistic workouts with heavier weight, to maintain the recovery arc :-)
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