9:25am - 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
9:40am - Training session - Focus on DB CL, DB PR, DB SW with 24s, finish with 24 kg SN ladder for time (7/7 for 8 mins)
TGU 24kg, 1/1
GSq 24 kg, 5
DB DL 24 kgs, 5, 5/5 1H alt
3X:
DB CL 24 kgs, 5
DB PR 24 kgs, 5
DB SW 24 kgs, 10
Took about 13 minutes, 2 minute rest between each set. Added one set compared with the last several weeks. Set the bells down between each movement, shook out tension, resumed. Felt strong.
24 kg SN for time, 7/7 on the minute for 8 minutes - 112 total reps. I did not make it, I was at the hand switch on my last set when the timer went off, so this took about 8:15.
10:10am - Complete
Notes - Was well rested, first time in awhile I really felt that way. Since I felt strong, I decided to add an extra set to the double bell work. It went very well, particularly the presses as I refined my rack position and groove back to what I was doing before, on some tips from Kevin. That helped the presses. Possibly it did wear me out just a little bit too much for the snatching however as I did not quite make time with my first 7/7 experiment for 8 minutes, taking about an extra 15 seconds to finish. Worst off I did my hands in a bit and have developed a blister under the callous on my right middle finger. That has always been my biggest callous and it was not well-filed this morning, and led to the skin tearing slightly on my very last two snatches of the day. Need to treat it, need to get those callouses filed down, and hopefully this does not linger too much.
TGU 24kg, 1/1
GSq 24 kg, 5
DB DL 24 kgs, 5, 5/5 1H alt
3X:
DB CL 24 kgs, 5
DB PR 24 kgs, 5
DB SW 24 kgs, 10
Took about 13 minutes, 2 minute rest between each set. Added one set compared with the last several weeks. Set the bells down between each movement, shook out tension, resumed. Felt strong.
24 kg SN for time, 7/7 on the minute for 8 minutes - 112 total reps. I did not make it, I was at the hand switch on my last set when the timer went off, so this took about 8:15.
10:10am - Complete
Notes - Was well rested, first time in awhile I really felt that way. Since I felt strong, I decided to add an extra set to the double bell work. It went very well, particularly the presses as I refined my rack position and groove back to what I was doing before, on some tips from Kevin. That helped the presses. Possibly it did wear me out just a little bit too much for the snatching however as I did not quite make time with my first 7/7 experiment for 8 minutes, taking about an extra 15 seconds to finish. Worst off I did my hands in a bit and have developed a blister under the callous on my right middle finger. That has always been my biggest callous and it was not well-filed this morning, and led to the skin tearing slightly on my very last two snatches of the day. Need to treat it, need to get those callouses filed down, and hopefully this does not linger too much.
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