6:45am - 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 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
12 kg arm bar, 1 L , 1 R
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
12 kg arm bar, 1 L , 1 R
7:00am - Training session - Snatch drop sets 24, 20, 16 kg
Warm up -
TGU 20kg, 1+1
TGU 24kg, 1+1
TGU 28kg, 1+1 (have not gone this heavy in some time, felt great)
DL 32 kgs, 10, 10 L, R
2H SW 32 kg, 10
1H SW 24 kg, 10
1H SW 28 kg, 10
SN drop sets 24, 20, 16 kg - 3X of the following, took about 14 minutes
24 kg 5 L, 5 R (set bell down)
20 kg 8 L, 8 R (set bell down)
16 kg 10 L, 10 R (set bell down)
Total reps in 14 minutes - 69 per arm or 138 reps total
7:30am - Complete
Notes - This was a cool session. The SN felt good, and I felt like this was the right amount work to cut it off at 3 sets given the week I have had and a decently hard session just the day before doing DB 24 work. Good stuff again.
Warm up -
TGU 20kg, 1+1
TGU 24kg, 1+1
TGU 28kg, 1+1 (have not gone this heavy in some time, felt great)
DL 32 kgs, 10, 10 L, R
2H SW 32 kg, 10
1H SW 24 kg, 10
1H SW 28 kg, 10
SN drop sets 24, 20, 16 kg - 3X of the following, took about 14 minutes
24 kg 5 L, 5 R (set bell down)
20 kg 8 L, 8 R (set bell down)
16 kg 10 L, 10 R (set bell down)
Total reps in 14 minutes - 69 per arm or 138 reps total
7:30am - Complete
Notes - This was a cool session. The SN felt good, and I felt like this was the right amount work to cut it off at 3 sets given the week I have had and a decently hard session just the day before doing DB 24 work. Good stuff again.
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