5:45am - Original Strength, Primal Move drills - 30 minutes
Was supposed to go on a light jog but my friend could not make it, so decided to train instead on Gonzaga.
7:00am - Kettlebell warm up ("Standard")
1/2K halos - 12kg, 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 16 kg
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
7:15am - Training session -DB Sq 24 kgs (up from 20 kgs Monday), SN 16kg - timed session 7 minutes
Warm up -
TGU 24kg, 2+2
GSq 24 kg, 10
DB DL 24 kgs, 10, 10 alt L, R
2H SW 24 kg, 10
TK PR, 16 kgs, 5 L/R
DB SQ 24 kgs, ladders 2, 3, 5 x 4 (40 total reps, same as last week, but upped to 24s from 20s) - took about 20 minutes.
SN 16 kg Timed set - 7 minutes
20 L, 20 R (set bell down)
15 L, 15 R (set bell down)
15 L, 15 R (set bell down)
10 L, 10 R done
Total reps in 7 minutes - 60 per arm or 120 reps total, this is up from 100 on Monday.
8:00am - Complete
Notes - Biggest deal here was the volume of work on back-to-back days because I moved up this training day a day (plan was Friday but due to schedule in Spokane it got moved up). I felt really, really good physically so I went for it.
Squats felt outstanding. Took my time, good reps, did a little more recovery after the sets of 5. 24s are no joke but wow this is the lightest they have ever felt. The training program is really working. Cleans were very solid, improved grip strength makes getting into the hole and staying upright easier. Awesome.
Snatching - again this is the most I have ever snatched. I got in 20 more reps in 7 minutes than I did on Monday . Wow, I was not expecting to be able to do that. It will be good to take some days off as tomorrow I plan on a light jog in the morning with a friend and not picking up the bells again until Monday. Feels right after two just outstanding training days over here in Spokane. Probably was inspired by being on the campus of my alma mater:)
Warm up -
TGU 24kg, 2+2
GSq 24 kg, 10
DB DL 24 kgs, 10, 10 alt L, R
2H SW 24 kg, 10
TK PR, 16 kgs, 5 L/R
DB SQ 24 kgs, ladders 2, 3, 5 x 4 (40 total reps, same as last week, but upped to 24s from 20s) - took about 20 minutes.
SN 16 kg Timed set - 7 minutes
20 L, 20 R (set bell down)
15 L, 15 R (set bell down)
15 L, 15 R (set bell down)
10 L, 10 R done
Total reps in 7 minutes - 60 per arm or 120 reps total, this is up from 100 on Monday.
8:00am - Complete
Notes - Biggest deal here was the volume of work on back-to-back days because I moved up this training day a day (plan was Friday but due to schedule in Spokane it got moved up). I felt really, really good physically so I went for it.
Squats felt outstanding. Took my time, good reps, did a little more recovery after the sets of 5. 24s are no joke but wow this is the lightest they have ever felt. The training program is really working. Cleans were very solid, improved grip strength makes getting into the hole and staying upright easier. Awesome.
Snatching - again this is the most I have ever snatched. I got in 20 more reps in 7 minutes than I did on Monday . Wow, I was not expecting to be able to do that. It will be good to take some days off as tomorrow I plan on a light jog in the morning with a friend and not picking up the bells again until Monday. Feels right after two just outstanding training days over here in Spokane. Probably was inspired by being on the campus of my alma mater:)
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