8:00am - Original Strength, Primal Move drills - 25 minutes
8:25am - 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 pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
12kg armbars - 1 L, 1 R
8:40am - 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
DB DL 32 kgs, 5, 5L/R alt
2H SW 32 kg, 10
Superset 5X:
DB SQ 24 kg, 5
DB SW 24kg, 10
This took about 13 minutes - was able to cut it down 2 mins from last week.
16 kg high volume SN, 7 minutes, 225 reps PR!!
(20/20, 20/20, 15/15, 15/15, 15/15 - 170 reps at 2:00 left, set bell down, rest 30 secs, then 10/10, 10/10, 5/5, 3/2)
Last week - 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)
9:20am - Complete
Notes - Well what a day. Sometimes you just have good days. I did not set my alarm appropriately and woke up a little before 8am, so lots of extra rest. Fortunately I had time today and that was not a problem. I felt very strong with the DB SQ and DB SW work. Just noticing little technique improvements, bells feel lighter, more powerful cleans on the SQ, more powerful and even swings on the SW, things like that.
As for snatching I am not sure what to say. I surprised myself. After the doubles work I took probably 5 minutes of rest to gear up for the snatching and then I just hit it. I was completely gassed at 2 minutes left but realized that for the SFG snatch test the length is 5 minutes, and I just hit 170 reps in 5 minutes. True this is with a 16kg and you need 100 reps with a 24 kg for the SFG, but I have to say for absolutely certain I can get 100 reps with a 20kg in 5 minutes, no issue. I did clearly notice my breathing on the snatch could use improvement. My inhale on the backswing is not quick enough and that leads to an exhale on the snatch that is delayed until close to lockout. I need to be getting the exhale going to help with the hip snap and ascent of the bell, so much quicker. Something to discuss with Kevin and try to work on. It is little things like that which will help me be efficient with a much heavier weight, the 24 kg, which is a real challenge to snatch for higher reps.
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
Warm up -
TGU 24kg, 2+2
GSq 32 kg, 5
DB DL 32 kgs, 5, 5L/R alt
2H SW 32 kg, 10
Superset 5X:
DB SQ 24 kg, 5
DB SW 24kg, 10
This took about 13 minutes - was able to cut it down 2 mins from last week.
16 kg high volume SN, 7 minutes, 225 reps PR!!
(20/20, 20/20, 15/15, 15/15, 15/15 - 170 reps at 2:00 left, set bell down, rest 30 secs, then 10/10, 10/10, 5/5, 3/2)
Last week - 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)
9:20am - Complete
Notes - Well what a day. Sometimes you just have good days. I did not set my alarm appropriately and woke up a little before 8am, so lots of extra rest. Fortunately I had time today and that was not a problem. I felt very strong with the DB SQ and DB SW work. Just noticing little technique improvements, bells feel lighter, more powerful cleans on the SQ, more powerful and even swings on the SW, things like that.
As for snatching I am not sure what to say. I surprised myself. After the doubles work I took probably 5 minutes of rest to gear up for the snatching and then I just hit it. I was completely gassed at 2 minutes left but realized that for the SFG snatch test the length is 5 minutes, and I just hit 170 reps in 5 minutes. True this is with a 16kg and you need 100 reps with a 24 kg for the SFG, but I have to say for absolutely certain I can get 100 reps with a 20kg in 5 minutes, no issue. I did clearly notice my breathing on the snatch could use improvement. My inhale on the backswing is not quick enough and that leads to an exhale on the snatch that is delayed until close to lockout. I need to be getting the exhale going to help with the hip snap and ascent of the bell, so much quicker. Something to discuss with Kevin and try to work on. It is little things like that which will help me be efficient with a much heavier weight, the 24 kg, which is a real challenge to snatch for higher reps.
