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
12kg armbars - 1 L, 1 R
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
12kg armbars - 1 L, 1 R
7:50am - Training session - Single bell 28 kg complex
Warm up -
TGU 16kg, 1+1
GSq 24 kg, 5
DB DL 32 kg, 5, 5/5 alt L, R
3X the following, done in circuits.
28 kg TGU, 1+1
28 kg 2H SW, 10 reps (15 last week)
28 kg FSq, 3+3 reps (4+4 last week)
28 kg 1H SW, 5+5 reps (8+8 last week)
28 kg C&P, 3+3 reps (4+4 last week)
28 kg 1H SW, 5+5 reps (8+8 last week)
24 kg SN, 5+5 (same)
This took about 30 minutes to complete including the rests between each movement / round.
To add it up that is 3 TGUs per side, 30 (45 LW) 2H SW, 9 (12 LW) FSq per side, 30 (48 LW) 1H SW per side, 9 (12 LW) C&P per side, and 15 SN per side. This is dialed back from last Monday which was extremely tough, on the advice of Kevin (I was actually supposed to do less than this but after 1 round I felt great, and wanted to do more. After 2 I felt completely fine and said what the hell let's do 3).
8:30am - Complete
Notes - So this was less work than last week but noticeable improvement in form on several lifts and also never really felt close to failure on any lift, whereas I was feeling that last week. Particularly noted that the C&P were better this week; that 4th rep last week I think drained me quite a bit. Snatches were much stronger this time around given the practice from Friday last and as well that I just had more in the tank here. I am noticing a tendency to overgrip on the R hand so just really focusing on the open hand at the top of the lockout on my R SN to ensure I am not overgripping the entire movement and just giving that some rest. I had to do a ton of lacrosse ball work on the right tricep and forearm throughout the weekend due to the grip intensity of the work last week. Fortunately the tric and forearm had really responded to that recovery work and it all felt very good during today's training.
Warm up -
TGU 16kg, 1+1
GSq 24 kg, 5
DB DL 32 kg, 5, 5/5 alt L, R
3X the following, done in circuits.
28 kg TGU, 1+1
28 kg 2H SW, 10 reps (15 last week)
28 kg FSq, 3+3 reps (4+4 last week)
28 kg 1H SW, 5+5 reps (8+8 last week)
28 kg C&P, 3+3 reps (4+4 last week)
28 kg 1H SW, 5+5 reps (8+8 last week)
24 kg SN, 5+5 (same)
This took about 30 minutes to complete including the rests between each movement / round.
To add it up that is 3 TGUs per side, 30 (45 LW) 2H SW, 9 (12 LW) FSq per side, 30 (48 LW) 1H SW per side, 9 (12 LW) C&P per side, and 15 SN per side. This is dialed back from last Monday which was extremely tough, on the advice of Kevin (I was actually supposed to do less than this but after 1 round I felt great, and wanted to do more. After 2 I felt completely fine and said what the hell let's do 3).
8:30am - Complete
Notes - So this was less work than last week but noticeable improvement in form on several lifts and also never really felt close to failure on any lift, whereas I was feeling that last week. Particularly noted that the C&P were better this week; that 4th rep last week I think drained me quite a bit. Snatches were much stronger this time around given the practice from Friday last and as well that I just had more in the tank here. I am noticing a tendency to overgrip on the R hand so just really focusing on the open hand at the top of the lockout on my R SN to ensure I am not overgripping the entire movement and just giving that some rest. I had to do a ton of lacrosse ball work on the right tricep and forearm throughout the weekend due to the grip intensity of the work last week. Fortunately the tric and forearm had really responded to that recovery work and it all felt very good during today's training.
