Workout Update For GS Comp

As i said i would post updates of my workouts...for my work in progress :)

on wednesday just hit the gym for bit of cardio with some resistance machines, just for the endurance side.
today this was my workout as follows.


Kettlebell and pull up ladder done this morning.
warm up mobility and 16kg kb warm up (presses, swings,TGU's etc)

Main (with24kg)

Kettlebell long cycle clean and jerk:
1 rep each arm, then 1 pull up
rest 60-80 seconds

2reps each arm, 2 pull ups
rest

Up to 10...
so final will be 10 reps each arm, 10 pull ups

All together: 110 reps of LCCJ. and 50 reps of pull ups.

And finally 5 reps each side (24kg) windmill.
cool down.