5:45am - Joint mobility drills - 30 minutes
6:30 - Kettlebell warm up ("Standard")
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg
1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm
Roll to press (TGU start) - shoulder cam shafts, each arm
6:45am - Training session - Focus on Snatches with 16kg, test a 20 kg
Warm up -
GSq, 20kg and 24kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK SS PR with 16kg, 5
The following combination was done for 4X:
1H SW 20 kg, 5
1H HP 20 kg, 5
1H SW 24 kg, 5
1H SN 16 kg, 5-8 reps as comfortable
Between each set - BU PR with 20 kg, singles each arm or weighted DB SL DL with 16 kgs, 2 each leg
Tested 20 kg for SN, 3 - felt easy and technique felt good.
Finisher -
Heavy CL with 32 kg, 2 each arm
2H SW with 32 kg, 2X (10)
7:30am - Complete
Notes - SN with 16 kg feeling easy. Technique improving. Did not notice banging on forearms and no evidence of that next day. "Punching" with the bell to get to lockout starting to feel normal.
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