7:10am - Kettlebell warm up ("Standard")
1/2K halos - 8kg, 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
Arm bar 12 kg, 1+1
Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
7:25am - Training session - Focus on DB FSQ 24 kgs, superset 1H SW 32 kg, finish with 24 kg SN ladder
TGU 20kg, 3/3
GSq 24 kg, 8
DB DL 32 kgs, 5, 5/5 1H alt
5X superset:
DB FSQ 24 kgs, 5
1H SW 32 kgs, 10/10
Took about 16 minutes. Same as last week.
24 kg SN ladder, 3/3, 6/6, 9/9, 12/12 - 2X. 120 reps total. Took me just over 16 minutes. I had to just take it easy with time. I was gassed, but wanted to get the volume in.
This compares to 3/3, 6/6, 9/9, 12/12 and 3/3, 6/6 last week - 78 total reps. Took 9 minutes. In some ways it is regressing if the focus was for time, but it wasn't. I wanted to get quality reps, and get through 2 rounds.
8:10am - Complete
Notes - Well you know I am proud of this training session. It was hard, No other way to put it. Doing 25 reps of DB SQ with the 24s, 100 reps with the 1H SW with a 32 kg, and then doing 120 reps on snatches with a 24 kg. It took me 45 minutes, which is on the long side of my recent training sessions, but I had to take time with the snatches. I was noticing fatigue already on the 4th superset and thought "oh boy I still have to snatch." But I did it, I did not rush myself, I really focused on keeping quality of the movements and I was able to do that. Lots of recovery in order now before snatching for time on Friday. We'll see how 7/7 for 8 minutes goes - I think it is going to be tough.
TGU 20kg, 3/3
GSq 24 kg, 8
DB DL 32 kgs, 5, 5/5 1H alt
5X superset:
DB FSQ 24 kgs, 5
1H SW 32 kgs, 10/10
Took about 16 minutes. Same as last week.
24 kg SN ladder, 3/3, 6/6, 9/9, 12/12 - 2X. 120 reps total. Took me just over 16 minutes. I had to just take it easy with time. I was gassed, but wanted to get the volume in.
This compares to 3/3, 6/6, 9/9, 12/12 and 3/3, 6/6 last week - 78 total reps. Took 9 minutes. In some ways it is regressing if the focus was for time, but it wasn't. I wanted to get quality reps, and get through 2 rounds.
8:10am - Complete
Notes - Well you know I am proud of this training session. It was hard, No other way to put it. Doing 25 reps of DB SQ with the 24s, 100 reps with the 1H SW with a 32 kg, and then doing 120 reps on snatches with a 24 kg. It took me 45 minutes, which is on the long side of my recent training sessions, but I had to take time with the snatches. I was noticing fatigue already on the 4th superset and thought "oh boy I still have to snatch." But I did it, I did not rush myself, I really focused on keeping quality of the movements and I was able to do that. Lots of recovery in order now before snatching for time on Friday. We'll see how 7/7 for 8 minutes goes - I think it is going to be tough.
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