8:30am - 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
2x:
16kg TGU, 1/1
16kg SLDLs, 5/5
20kg GSQ, 10
20kg SN, 5/5, on the min, 10 minutes
100 snatches
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:45am- Training session - 20kg SN 5/5, on the min, 10 mins2x:
16kg TGU, 1/1
16kg SLDLs, 5/5
20kg GSQ, 10
20kg SN, 5/5, on the min, 10 minutes
100 snatches
9:05am - Complete
Notes - Finally getting around to writing this on late Sunday night. Good session. Pretty tired in the morning, but was taking the day off from work and that was nice. Watching the low back / oblique stuff on the L side, did some one legged glute work to get things warmed up, that always seems to help. Snatches were really solid. Good hip hinge, and good lockout in the knees before the bell landing in OH lockout. My snatch has improved with the need to really focus on technique and make sure I am hinging and using my glutes and not the low back. Slowing down the snatch enough where I am not thinking about the time at all and just completely focused on technique is definitely the way to go for me. Pushing up a quick snatch rep count is not something I am interested in right now at all. Getting the in the reps, yes, but in a controlled manner.
Notes - Finally getting around to writing this on late Sunday night. Good session. Pretty tired in the morning, but was taking the day off from work and that was nice. Watching the low back / oblique stuff on the L side, did some one legged glute work to get things warmed up, that always seems to help. Snatches were really solid. Good hip hinge, and good lockout in the knees before the bell landing in OH lockout. My snatch has improved with the need to really focus on technique and make sure I am hinging and using my glutes and not the low back. Slowing down the snatch enough where I am not thinking about the time at all and just completely focused on technique is definitely the way to go for me. Pushing up a quick snatch rep count is not something I am interested in right now at all. Getting the in the reps, yes, but in a controlled manner.
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