8:15am - 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
8:30am - Training session - Focus on DB CL, DB PR, DB SW with 24s, finish with 24 kg SN ladder for time (10 mins)
TGU 24kg, 1/1
TK PR 16kg, 5/5
GSq 24 kg, 5
DB DL 24 kgs, 5, 5/5 1H alt
2X:
DB CL 24 kgs, 5
DB PR 24 kgs, 5
DB SW 24 kgs, 10
Took about 8 minutes, 2 minute rest between each set. Set the bells down between each movement, shook out tension, resumed. Shaved about 90 seconds off of the time from last week.
24 kg SN for time, 6/6 on the minute for 10 minutes - 120 total reps. Finished with 20 seconds to spare - this is a PR, and it felt great.
9:05am - Complete
Notes - Three things about today. First, I was well-rested. Second, I crushed the snatching. Very powerful snatches, punch up to lockouts was snappy. I snatched "quicker" and it went better than it has been. Still, tried to maintain good form. I was finishing with 25 seconds of rest before starting the next set on the minutes. So 35 seconds of work, 25 seconds of rest. The "quicker" snatching I think is just the result of practice and getting a better groove with the movement. I think I am ready for 7/7 on the minute for 10 minutes - which is great. Third and lastly, on the DB PR, I again tried to re-groove these by not bringing the bells together in the rack after each press, but kept the bells vertical with a pretty wide rack. I really felt the presses from the lats. This is something I have been doing on single presses, with very good results. However, maybe it is because this is re-grooving, but I do not feel as strong in this position with the doubles. Bringing the bells together to touch in the rack before each press is something I have been doing for a long time and not sure exactly now what is the "best" way to press on the double bells. To discuss with Kevin.
TGU 24kg, 1/1
TK PR 16kg, 5/5
GSq 24 kg, 5
DB DL 24 kgs, 5, 5/5 1H alt
2X:
DB CL 24 kgs, 5
DB PR 24 kgs, 5
DB SW 24 kgs, 10
Took about 8 minutes, 2 minute rest between each set. Set the bells down between each movement, shook out tension, resumed. Shaved about 90 seconds off of the time from last week.
24 kg SN for time, 6/6 on the minute for 10 minutes - 120 total reps. Finished with 20 seconds to spare - this is a PR, and it felt great.
9:05am - Complete
Notes - Three things about today. First, I was well-rested. Second, I crushed the snatching. Very powerful snatches, punch up to lockouts was snappy. I snatched "quicker" and it went better than it has been. Still, tried to maintain good form. I was finishing with 25 seconds of rest before starting the next set on the minutes. So 35 seconds of work, 25 seconds of rest. The "quicker" snatching I think is just the result of practice and getting a better groove with the movement. I think I am ready for 7/7 on the minute for 10 minutes - which is great. Third and lastly, on the DB PR, I again tried to re-groove these by not bringing the bells together in the rack after each press, but kept the bells vertical with a pretty wide rack. I really felt the presses from the lats. This is something I have been doing on single presses, with very good results. However, maybe it is because this is re-grooving, but I do not feel as strong in this position with the doubles. Bringing the bells together to touch in the rack before each press is something I have been doing for a long time and not sure exactly now what is the "best" way to press on the double bells. To discuss with Kevin.
