8:20am - 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
8:35am - Training session - 2H SW 44kg, Snatch sets of 6/6 on the minute for 10 minutes with the 24 kg
Warm up -
TGU 16kg, 3+3
16 kg OH rotations and prying, L/R 5 or so rotations/prying
2H DL 44 kg, 10
4X:
2H SW 44 kg, 5 (did 3 sets of 10 last week, wanted to change it up)
SN 24kg, 3/3
1X:
2H SW 44 kg, 5
SN the 24 kg 6/6 on the minute for 10 minutes.
9:05am - Complete
Notes - I didn't quite get the snatching done in 10 minutes as I switched hands on my last set when the timer was off. So I probably took 10:30 to get 60 reps. This is an improvement of 6 reps though under the 10 minute mark from last week when I could only get 9 sets in for a total of 54 reps per arm or 108 reps total. Today was 114 in 10 minutes with another 6 to finish for 120 reps total. So some modest improvement. I do think the technique is improving, I am using my hips more and more and the bell is moving quicker to lockout. My groove on the R side has been steadily improving which is cool. I have been starting each set though with the R and I am noticing that as I fatigue the L side loses some steam. So next week I am going to start with the L and try and re-balance things out again. Overall, good progress but I still find it hard to imagine hitting 100 reps with the 24kg in 5 minutes (SFG snatch test). I am probably strong enough but technique needs refinement so I don't get so gassed. I am just toasted at the end of these 10 minute sets. I push it hard.
Warm up -
TGU 16kg, 3+3
16 kg OH rotations and prying, L/R 5 or so rotations/prying
2H DL 44 kg, 10
4X:
2H SW 44 kg, 5 (did 3 sets of 10 last week, wanted to change it up)
SN 24kg, 3/3
1X:
2H SW 44 kg, 5
SN the 24 kg 6/6 on the minute for 10 minutes.
9:05am - Complete
Notes - I didn't quite get the snatching done in 10 minutes as I switched hands on my last set when the timer was off. So I probably took 10:30 to get 60 reps. This is an improvement of 6 reps though under the 10 minute mark from last week when I could only get 9 sets in for a total of 54 reps per arm or 108 reps total. Today was 114 in 10 minutes with another 6 to finish for 120 reps total. So some modest improvement. I do think the technique is improving, I am using my hips more and more and the bell is moving quicker to lockout. My groove on the R side has been steadily improving which is cool. I have been starting each set though with the R and I am noticing that as I fatigue the L side loses some steam. So next week I am going to start with the L and try and re-balance things out again. Overall, good progress but I still find it hard to imagine hitting 100 reps with the 24kg in 5 minutes (SFG snatch test). I am probably strong enough but technique needs refinement so I don't get so gassed. I am just toasted at the end of these 10 minute sets. I push it hard.
