7:55am - 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
8:10am - Training session - Snatch sets of 4/4 on the minute for 12 minutes with the 24 kg
Warm up -
TGU 24kg, 1+1
CL and rack hold marching 24 kg, 10x each leg L/R
G Sq 24 kg, 5
DL 44 kg, 5, alt L / R 5
1H SW 24 kg, 10/10
2H SW 44 kg 2, 3, 5 - 2X
SN the 24 kg 4/4 on the minute for 12 minutes
Total reps in 12 minutes - 48 per arm, 96 total
8:35am - Complete
Notes - Very efficient work set. That is definitely the most reps I have ever done SN the 24 kg, and it was not a problem. Was it hard at the end - a bit, but that was primarily due to grip issues eg a callous below my right middle finger that was getting irritated. The snatches felt strong and I noticed my pace was even throughout every set all the way through, taking about 30 seconds for the 4/4 and then having 30 seconds for rest, so work rest ratio was about 1:1. Filed down that callous this evening and I need to stay on top of those and keep the callouses particularly trimmed down before a snatch day.
Warm up -
TGU 24kg, 1+1
CL and rack hold marching 24 kg, 10x each leg L/R
G Sq 24 kg, 5
DL 44 kg, 5, alt L / R 5
1H SW 24 kg, 10/10
2H SW 44 kg 2, 3, 5 - 2X
SN the 24 kg 4/4 on the minute for 12 minutes
Total reps in 12 minutes - 48 per arm, 96 total
8:35am - Complete
Notes - Very efficient work set. That is definitely the most reps I have ever done SN the 24 kg, and it was not a problem. Was it hard at the end - a bit, but that was primarily due to grip issues eg a callous below my right middle finger that was getting irritated. The snatches felt strong and I noticed my pace was even throughout every set all the way through, taking about 30 seconds for the 4/4 and then having 30 seconds for rest, so work rest ratio was about 1:1. Filed down that callous this evening and I need to stay on top of those and keep the callouses particularly trimmed down before a snatch day.
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