7:30am - 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
12 kg arm bar, 1 L , 1 R
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
12 kg arm bar, 1 L , 1 R
7:45am - Training session - Snatch sets of 5/5 on the minute for 15 minutes with the 20 kg
Warm up -
TGU 20kg, 1+1
CL and rack hold marching 20 kg, 10x each leg L/R
G Sq 20 kg, 5
DL 36 kg alt L / R 5, 2X
2H SW 36 kg 2, 3, 5 - 2X
SN the 20 kg 5/5 on the minute for 15 minutes
Total reps in 15 minutes - 75 per arm, 150 total
8:15am - Complete
Notes - Well to be able to bump up a bell size in one week, keep volume the same without any issues was a real accomplishment. This was tough near the end but the reps were solid throughout. Started these sets with my R instead of my L and interestingly it seemed to help. Not sure what it is about snatching vs. other lifts but I am liking starting with the R side and then ending on L. My R still needs to be improved with the technique as my L technique seems better to me even though that is my weaker side. Will monitor this but my reps with the R improved today compared with last week and it may be that I was doing them before the L and thus could really concentrate on good technique before any fatigue set in during each set.
Looking to snatch the 24 next week. Going to go 4/4 top of the minute, 10 or 12 minutes, we'll see. Definitely drop the volume and see how it goes with the step up in bell size.
On the 2H SW warmup did a 36 bumped up from a 32, no ill effects and I am getting closer and closer to getting back to having a 2H SW dedicated day with heavy bells. This was the lift I was doing when I had the slip up a couple of weeks ago so I have been just a little gun shy with it.
Warm up -
TGU 20kg, 1+1
CL and rack hold marching 20 kg, 10x each leg L/R
G Sq 20 kg, 5
DL 36 kg alt L / R 5, 2X
2H SW 36 kg 2, 3, 5 - 2X
SN the 20 kg 5/5 on the minute for 15 minutes
Total reps in 15 minutes - 75 per arm, 150 total
8:15am - Complete
Notes - Well to be able to bump up a bell size in one week, keep volume the same without any issues was a real accomplishment. This was tough near the end but the reps were solid throughout. Started these sets with my R instead of my L and interestingly it seemed to help. Not sure what it is about snatching vs. other lifts but I am liking starting with the R side and then ending on L. My R still needs to be improved with the technique as my L technique seems better to me even though that is my weaker side. Will monitor this but my reps with the R improved today compared with last week and it may be that I was doing them before the L and thus could really concentrate on good technique before any fatigue set in during each set.
Looking to snatch the 24 next week. Going to go 4/4 top of the minute, 10 or 12 minutes, we'll see. Definitely drop the volume and see how it goes with the step up in bell size.
On the 2H SW warmup did a 36 bumped up from a 32, no ill effects and I am getting closer and closer to getting back to having a 2H SW dedicated day with heavy bells. This was the lift I was doing when I had the slip up a couple of weeks ago so I have been just a little gun shy with it.
