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 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
7:15am - Training session - Snatch sets of 4/4 on the minute for 12 minutes with the 24 kg
Warm up -
TGU 24kg, 2+2
CL and rack hold marching 24 kg, 10x each leg L/R
DL 44 kg alt L / R 5, 2X
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 (compares to 15 min at 5/5 with the 20kg last week, 150 reps)
7:45am - Complete
Notes - Very pleased with this training session today. My body felt good this morning, best it has all week. Got warmed up reasonably well and once I started swinging the 44 kg I knew it was going to be a solid training day. Honestly the snatching felt good, again went R first, the L, as I have been doing lately. Interesting that the movement just feels different on both arms. R, I have more of a tendency to overgrip and not use the hips, but lockout is very solid and kind of an open hand lockout where the palm is turned toward my head. On the L side, I think I use my hips well and get the bell to the top for the punch up very well. On the L side I open up the hand well and the bell is faced forward so my palm is facing out, as opposed to facing my head as on the R side. Interesting. The technique though I feel is getting better and I just took my time, paused at a number of lockouts, never felt rushed and keep a consistent pace all the way through. I definitely respect the 24 kg on the snatch and am quite conscious of technique all around. I do really enjoy snatching and it is just a powerful, aggressive exercise where you can let loose. It's awesome. At this point I would say I feel most comfortable with the 20kg. The 16 kg is "easy" and feel like it will fly out of my hand. The 24kg is still "hard" in the sense of if I pushed the reps up any more or cut down the rest periods, I would be hurting. I definitely need to get extremely comfortable snatching the 24kg since that would be my bell to do Strong First SFG. The snatch test is 100 reps in 5 minutes with the 24kg and I still am nowhere near being able to do that. I suspect if I pushed it I could probably get 60-70 reps (about 12-14 per minute; today for example I did 8 reps in about 30 seconds each round, with 30 seconds of rest). 100 reps in 5 minutes with the 24 kg is no joke. Respect. I will keep working slowly to that goal and my other goal of strictly pressing my 1/2 body weight, which would be a 44 kg. Also, wow, definitely no joke there.
Warm up -
TGU 24kg, 2+2
CL and rack hold marching 24 kg, 10x each leg L/R
DL 44 kg alt L / R 5, 2X
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 (compares to 15 min at 5/5 with the 20kg last week, 150 reps)
7:45am - Complete
Notes - Very pleased with this training session today. My body felt good this morning, best it has all week. Got warmed up reasonably well and once I started swinging the 44 kg I knew it was going to be a solid training day. Honestly the snatching felt good, again went R first, the L, as I have been doing lately. Interesting that the movement just feels different on both arms. R, I have more of a tendency to overgrip and not use the hips, but lockout is very solid and kind of an open hand lockout where the palm is turned toward my head. On the L side, I think I use my hips well and get the bell to the top for the punch up very well. On the L side I open up the hand well and the bell is faced forward so my palm is facing out, as opposed to facing my head as on the R side. Interesting. The technique though I feel is getting better and I just took my time, paused at a number of lockouts, never felt rushed and keep a consistent pace all the way through. I definitely respect the 24 kg on the snatch and am quite conscious of technique all around. I do really enjoy snatching and it is just a powerful, aggressive exercise where you can let loose. It's awesome. At this point I would say I feel most comfortable with the 20kg. The 16 kg is "easy" and feel like it will fly out of my hand. The 24kg is still "hard" in the sense of if I pushed the reps up any more or cut down the rest periods, I would be hurting. I definitely need to get extremely comfortable snatching the 24kg since that would be my bell to do Strong First SFG. The snatch test is 100 reps in 5 minutes with the 24kg and I still am nowhere near being able to do that. I suspect if I pushed it I could probably get 60-70 reps (about 12-14 per minute; today for example I did 8 reps in about 30 seconds each round, with 30 seconds of rest). 100 reps in 5 minutes with the 24 kg is no joke. Respect. I will keep working slowly to that goal and my other goal of strictly pressing my 1/2 body weight, which would be a 44 kg. Also, wow, definitely no joke there.
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