7:35am - 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
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
7:50am - Training session -DB Sq 20 kgs, SN 16kg - timed session 7 minutes
Warm up -
TGU 24kg, 2+2
GSq 24 kg, 10
2H SW 24 kg, 10
DB SQ 20 kgs, ladders 2, 3, 5 x 4 (40 total reps, up from 30 last week) - took about 16 minutes.
SN 16 kg Timed set - 7 minutes
15 L, 15 R (set bell down)
15 L, 15 R (set bell down)
15 L, 15 R (set bell down)
5 L, 5 R done
Total reps in 7 minutes - 50 per arm or 100 reps total, this is up from 90 last week.
8:30am - Complete
Notes - Squats felt outstanding. Focused on drilling the elbows down and staying tight, and it really helped. Even on the ladders of 5, I was feeling very strong. My plan was to jump to 24 kgs this Friday since I will have a limited number of bells with me in Spokane. I don't think this will be an issue after today's session.
Snatching - his is the most I have ever snatched. I feel like 10 more reps in a week is a solid gain. With that said I felt the reps were stronger and better this week, but I was more gassed. Hitting 3 sets of 15/15 just killed me. This is unusual to be going high in reps for me and it takes a lot to really concentrate and nail the reps and also not completely lose it from the drain on the body. It demands efficient technique.
Warm up -
TGU 24kg, 2+2
GSq 24 kg, 10
2H SW 24 kg, 10
DB SQ 20 kgs, ladders 2, 3, 5 x 4 (40 total reps, up from 30 last week) - took about 16 minutes.
SN 16 kg Timed set - 7 minutes
15 L, 15 R (set bell down)
15 L, 15 R (set bell down)
15 L, 15 R (set bell down)
5 L, 5 R done
Total reps in 7 minutes - 50 per arm or 100 reps total, this is up from 90 last week.
8:30am - Complete
Notes - Squats felt outstanding. Focused on drilling the elbows down and staying tight, and it really helped. Even on the ladders of 5, I was feeling very strong. My plan was to jump to 24 kgs this Friday since I will have a limited number of bells with me in Spokane. I don't think this will be an issue after today's session.
Snatching - his is the most I have ever snatched. I feel like 10 more reps in a week is a solid gain. With that said I felt the reps were stronger and better this week, but I was more gassed. Hitting 3 sets of 15/15 just killed me. This is unusual to be going high in reps for me and it takes a lot to really concentrate and nail the reps and also not completely lose it from the drain on the body. It demands efficient technique.
