Friday, October 25, 2013

10/25/13 Friday October 25, 2013 (2H SW 44kg, SN 24 kg 6/6 10 mins)

8:00am - Original Strength, Primal Move drills - 20 minutes (compressed)

8:20am - 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 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

8:35am - 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

4X:
2H SW 44 kg, 5 (did 3 sets of 10 last week, wanted to change it up)
SN 24kg, 3/3

1X:
2H SW 44 kg, 5

SN the 24 kg 6/6 on the minute for 10 minutes.

9:05am - Complete

Notes -  I didn't quite get the snatching done in 10 minutes as I switched hands on my last set when the timer was off.  So I probably took 10:30 to get 60 reps.  This is an improvement of 6 reps though under the 10 minute mark from last week when I could only get 9 sets in for a total of 54 reps per arm or 108 reps total.  Today was 114 in 10 minutes with another 6 to finish for 120 reps total.  So some modest improvement.   I do think the technique is improving, I am using my hips more and more and the bell is moving quicker to lockout.  My groove on the R side has been steadily improving which is cool.  I have been starting each set though with the R and I am noticing that as I fatigue the L side loses some steam.  So next week I am going to start with the L and try and re-balance things out again.  Overall, good progress but I still find it hard to imagine hitting 100 reps with the 24kg in 5 minutes (SFG snatch test).  I am probably strong enough but technique needs refinement so I don't get so gassed.  I am just toasted at the end of these 10 minute sets.  I push it hard.

No comments:

Post a Comment