8:45am - 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
9:00am - Training session -DB SQ 24 kgs, DB SW 24 kgs, 16 kg high volume SN 7 mins
Warm up -
TGU 24kg, 2+2
GSq 32 kg, 5
2H SW 32 kg, 10
Superset 5X:
DB SQ 24 kg, 5
DB SW 24kg, 10
This took about 15 minutes - needed a little more time compared with last week (about 13 minutes).
16 kg high volume SN, 7 minutes, 170 reps (20/20, 20/20, 15/15, 10/10 (130 reps set the bell down - 2:17 left), 10/10, 10/10) (PR by a lot - 150 was previous max)
9:40am - Complete
Notes - So sometimes you take what you can get..... I felt strong in the DB work today when getting through the reps, but needed extra rest. I woke up, I have been running very hot lately with my time management and lack of sleep. So it doesn't surprise me I needed a little more rest yet the strength is there. I then blew away my previous PR with the snatch, doing 170 reps when my previous was 150. I was absolutely gassed at the end and breathing very, very heavily. That was an unbelievable amount of work in 7 minutes. It was pretty cool to be able to do that and I look forward to seeing how I might improve it in the future, leading to better gains with the 24 kg hopefully with the goal of 100 reps in 5 minutes, the SFG snatch test standard.
Warm up -
TGU 24kg, 2+2
GSq 32 kg, 5
2H SW 32 kg, 10
Superset 5X:
DB SQ 24 kg, 5
DB SW 24kg, 10
This took about 15 minutes - needed a little more time compared with last week (about 13 minutes).
16 kg high volume SN, 7 minutes, 170 reps (20/20, 20/20, 15/15, 10/10 (130 reps set the bell down - 2:17 left), 10/10, 10/10) (PR by a lot - 150 was previous max)
9:40am - Complete
Notes - So sometimes you take what you can get..... I felt strong in the DB work today when getting through the reps, but needed extra rest. I woke up, I have been running very hot lately with my time management and lack of sleep. So it doesn't surprise me I needed a little more rest yet the strength is there. I then blew away my previous PR with the snatch, doing 170 reps when my previous was 150. I was absolutely gassed at the end and breathing very, very heavily. That was an unbelievable amount of work in 7 minutes. It was pretty cool to be able to do that and I look forward to seeing how I might improve it in the future, leading to better gains with the 24 kg hopefully with the goal of 100 reps in 5 minutes, the SFG snatch test standard.
