Monday, April 20, 2015

4/20/15 Monday April 20, 2015 (24kg SN 8/8 on the min 6 mins)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:30am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:00am- Training session - 24kg SN 8/8 on the min 6 mins

2x:
24kg TGU with high bridges x 2/2
24kg SLDL , 5/5
24kg 1H SW, 10/10

Lots of hanging from my balcony between the above - stretch shoulders and lats

24kg SN hold in lockout for 10 seconds, pump the arm a bit back and forth, 1/1

24kg SN 8/8 on the min, 6 mins (7/7 7 mins last week)
96 reps

24kg farmer carry, 1 minute, switch sides, 1 minute

More hanging from the balcony - stretch shoulders and lats

8:30am - Complete

Notes - Wow, awesome day.  I could not be more pleased here.  Things are really progressing and I think with some of the consistent chiro adjustments and focused mobility work, I have unlocked a couple of restrictions that were holding back performance.  I worked all day yesterday on my house, hard work pressure washing, up on ladders etc. and didn't get impacted at all during today's training.  Got a good night's rest, felt good getting warmed up.  I did pause for a second and think man 8/8 is going to be hard for snatching.  But then I said hell, it's only 6 minutes.  I turned up some AC/DC and just crushed these snatches.  Definitely an improvement over the last two weeks and I am very pleased.  I think I am right at being able to complete the 5-minute snatch test, which is pretty sweet given that I have not been focused on snatching.  That 24kg bell is definitely way, way lighter than it used to be.  Great stuff indeed.

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