9:15am - Kettlebell warm up ("Standard")
1/2K halos - 8kg, 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
Arm bar 12 kg, 1+1
Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
9:30am - Training session - Focus on DB FSQ 24 kgs, superset 1H SW 32 kg, finish with 24 kg SN ladder
TGU 20kg, 3/3
DB DL 32 kgs, 5, 5/5 1H alt
5X superset:
DB FSQ 24 kgs, 5
1H SW 32 kgs, 10/10
Took about 16 minutes. This was up from 4 sets last week in 12 minutes.
24 kg SN ladder, 3/3, 6/6, 9/9, 12/12, then 3/3, 6/6 - 78 total reps. Took 9 minutes. This was up from 60 reps last week in 6 minutes.
10:10am - Complete
Notes - So I slept in this morning, got several extra hours of sleep. Long day of work yesterday, and I just feel low on energy. I woke up feeling refreshed, but the body was tight, particularly my right side. I know the running for the Seattle half marathon is catching up to me. I spent some extra time doing mobility work and then hit it. I felt very strong today, on all the movements. I was able to up the volume on the double squats and heavy swings, and maintained good form and pace throughout. I got to the snatches, and I felt like I had a lot more in the tank than last week. I got through the first set ok, the ladder of 12 is still pretty damn tough after all of the grip intensive work leading up to it, and determined at that point I would go 3/3, 6/6 into the 2nd set and then call it a day. That is what I did and was able to maintain good form and pace to the end, just starting to feel on the last couple of reps that my grip was fading out. I still feel a long way from being able to go 100 reps with the 24 snatching in 5 minutes (SFG test), but with that said, I know I am getting stronger slowing as the weeks go by looking at my logs and measuring the steady progress. I am really enjoying my longer training days, the programming Kevin has set up is great.
TGU 20kg, 3/3
DB DL 32 kgs, 5, 5/5 1H alt
5X superset:
DB FSQ 24 kgs, 5
1H SW 32 kgs, 10/10
Took about 16 minutes. This was up from 4 sets last week in 12 minutes.
24 kg SN ladder, 3/3, 6/6, 9/9, 12/12, then 3/3, 6/6 - 78 total reps. Took 9 minutes. This was up from 60 reps last week in 6 minutes.
10:10am - Complete
Notes - So I slept in this morning, got several extra hours of sleep. Long day of work yesterday, and I just feel low on energy. I woke up feeling refreshed, but the body was tight, particularly my right side. I know the running for the Seattle half marathon is catching up to me. I spent some extra time doing mobility work and then hit it. I felt very strong today, on all the movements. I was able to up the volume on the double squats and heavy swings, and maintained good form and pace throughout. I got to the snatches, and I felt like I had a lot more in the tank than last week. I got through the first set ok, the ladder of 12 is still pretty damn tough after all of the grip intensive work leading up to it, and determined at that point I would go 3/3, 6/6 into the 2nd set and then call it a day. That is what I did and was able to maintain good form and pace to the end, just starting to feel on the last couple of reps that my grip was fading out. I still feel a long way from being able to go 100 reps with the 24 snatching in 5 minutes (SFG test), but with that said, I know I am getting stronger slowing as the weeks go by looking at my logs and measuring the steady progress. I am really enjoying my longer training days, the programming Kevin has set up is great.
