8:35am - 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
8:50am - Training session - Snatch sets of 4/4 on the minute for 15 minutes with the 24 kg (up from 12 last week)
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 15 minutes
Total reps in 15 minutes - 60 per arm, 120 total (48/96 last week)
9:20am - Complete
Notes - Well, I keep upping the reps with the 24 on SN and it feels good:) I got very little quality sleep last night so getting warmed up was a struggle. However swinging a 44kg will wake you up:) The snatching felt really good. Consistent pace. I am pulling a little with my R arm as I think I do not have enough hip snap on the R side, need to get that bell back into the hole and use the hips more. The L arm felt really good which is funny because this is my weaker side and is the one I used to have many more issues snatching with. I also had a callous starting to show signs of a tear on the R hand and that altered technique a bit which also was a minor issue making the R side a bit less smooth. I was pretty aware and adjusting all the time during the sets though so at least my awareness level is up and I am trying to pay a lot of attention to keeping good form and not breaking down.
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 15 minutes
Total reps in 15 minutes - 60 per arm, 120 total (48/96 last week)
9:20am - Complete
Notes - Well, I keep upping the reps with the 24 on SN and it feels good:) I got very little quality sleep last night so getting warmed up was a struggle. However swinging a 44kg will wake you up:) The snatching felt really good. Consistent pace. I am pulling a little with my R arm as I think I do not have enough hip snap on the R side, need to get that bell back into the hole and use the hips more. The L arm felt really good which is funny because this is my weaker side and is the one I used to have many more issues snatching with. I also had a callous starting to show signs of a tear on the R hand and that altered technique a bit which also was a minor issue making the R side a bit less smooth. I was pretty aware and adjusting all the time during the sets though so at least my awareness level is up and I am trying to pay a lot of attention to keeping good form and not breaking down.
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