4:00pm - Original Strength, Primal Move drills - 40 minutes, a little extra work due to flying to Spokane and back etc
4:40pm - 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
4:55pm - Training session - 2H SW 44kg, Snatch sets of 6/6 on the minute for 10 minutes with the 24 kg
Warm up -
TGU 16kg, 3+3
16 kg OH rotations and prying, L/R 5 or so rotations/prying
2H DL 44 kg, 10
2H SW 24 kg, 10
3X:
2H SW 44 kg, 10 (up from 5 last week)
SN 24kg, 3/3
SN the 24 kg 6/6 on the minute for 10 minutes. At 7 minutes I had to take an extra minute as I was gassed completely. So I did 9 sets.
Total reps in 10 minutes - 54 per arm, 108 total (down from 110 last week but that was for 12 minutes)
5:25pm - Complete
Notes - All things being equal this was really good and a lot more than I could have expected given that I was out extremely late the previous night with coworkers and did this after an extremely ridiculous week that included finishing a huge project at work on Wed and then immediately flying out of town for two days of recruiting etc. at my alma mater. It would have been nice to hit all 10 sets of the 6/6 but I will take 9 sets in the circumstances. Got basically the same amount of reps as last week but in 2 less minutes, so I call that decent progress. I noticed I had more "space" in the overhead position on TGUs and other lifts, which was interesting. Might have been due to taking a day off, I am not really sure, but it was a nice feeling. The snatching went well and the groove felt pretty good both L and R.
Warm up -
TGU 16kg, 3+3
16 kg OH rotations and prying, L/R 5 or so rotations/prying
2H DL 44 kg, 10
2H SW 24 kg, 10
3X:
2H SW 44 kg, 10 (up from 5 last week)
SN 24kg, 3/3
SN the 24 kg 6/6 on the minute for 10 minutes. At 7 minutes I had to take an extra minute as I was gassed completely. So I did 9 sets.
Total reps in 10 minutes - 54 per arm, 108 total (down from 110 last week but that was for 12 minutes)
5:25pm - Complete
Notes - All things being equal this was really good and a lot more than I could have expected given that I was out extremely late the previous night with coworkers and did this after an extremely ridiculous week that included finishing a huge project at work on Wed and then immediately flying out of town for two days of recruiting etc. at my alma mater. It would have been nice to hit all 10 sets of the 6/6 but I will take 9 sets in the circumstances. Got basically the same amount of reps as last week but in 2 less minutes, so I call that decent progress. I noticed I had more "space" in the overhead position on TGUs and other lifts, which was interesting. Might have been due to taking a day off, I am not really sure, but it was a nice feeling. The snatching went well and the groove felt pretty good both L and R.
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