7:20am - 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
7:35am - Training session - Focus on 16kg TGUs superset SL DLs, DB FSq 24 kgs, SN 24 kg for 12 minutes using 3/3, 6/6 ladders
3X superset:
TGU 16 kg, 1/1
SL DL 16 kg, 5/5
Took 20 minutes. I was quite surprised about how long that took. I didn't really feel like I was wasting time or resting too much, just being very controlled with the movements and trying to practice really good technique.
DB FSq 24 kgs, 2, 3, 5, 10
Took about 10 minutes or so to do these DB FSq.
SN 24 kg, 3/3, rest, 6/6, rest (1 round), total of 6 rounds in 12 minutes = 18 reps x 6 = 108 reps in 12 minutes (doesn't compare that well to a recent week's 6/6 snatching for 10 minutes, or 7/7 for 8 minutes that I was able to complete)
Farmer carry DB 24 kgs, 1 minute to finish
8:20am - Complete
Notes - I felt good today. Rest was ok, though I did go to bed pretty late. I did feel ready to go, got warmed up well. TGUs and SL DLs went well, noticed some interesting synergies after doing a SL DL and then getting back down to a TGU - TGUs were easier, body felt more "put together". The SL DLs continue to be an important exercise for me. DB FSq felt good. I have never done a set of 10 with DB 24s - I felt I maintained good form throughout. Took some extra time on the last couple of reps, took an extra breath or two in the rack, tried to stay very tight. I did notice my jeans are feeling loose in the waist but tight in the ass and thighs - definitely getting bigger glutes etc etc and the squats are definitely part of the gain:) As to snatching as per my comments above, I could be a little disappointed with the numbers but honestly I felt good doing these. Technique was good, power good, yes I needed some more rest than perhaps I was hoping for (a big accomplishment would be tracking 6/6 for 12 minutes, which would be 144 reps, so I was WAY off of that kind of pace). I looked at my logs and it has been 2 full weeks since I last snatched, after getting a callous tear, so that probably is a pretty big factor. But lockout felt strong, was trying to keep the bell close to me on the drop and throw it down to my navel, felt a lot of power doing that. I have 2 weeks until we do a 5 minute snatch test with Kevin. My goal next week is to get at least 7 rounds which would be 126 reps. 8 rounds would be 144 or the 6/6 pace I was able to maintain for 10 minutes several weeks ago. That means 8 rounds is within my capabilities but probably is too big a jump from this performance. We'll see what I can get to.
3X superset:
TGU 16 kg, 1/1
SL DL 16 kg, 5/5
Took 20 minutes. I was quite surprised about how long that took. I didn't really feel like I was wasting time or resting too much, just being very controlled with the movements and trying to practice really good technique.
DB FSq 24 kgs, 2, 3, 5, 10
Took about 10 minutes or so to do these DB FSq.
SN 24 kg, 3/3, rest, 6/6, rest (1 round), total of 6 rounds in 12 minutes = 18 reps x 6 = 108 reps in 12 minutes (doesn't compare that well to a recent week's 6/6 snatching for 10 minutes, or 7/7 for 8 minutes that I was able to complete)
Farmer carry DB 24 kgs, 1 minute to finish
8:20am - Complete
Notes - I felt good today. Rest was ok, though I did go to bed pretty late. I did feel ready to go, got warmed up well. TGUs and SL DLs went well, noticed some interesting synergies after doing a SL DL and then getting back down to a TGU - TGUs were easier, body felt more "put together". The SL DLs continue to be an important exercise for me. DB FSq felt good. I have never done a set of 10 with DB 24s - I felt I maintained good form throughout. Took some extra time on the last couple of reps, took an extra breath or two in the rack, tried to stay very tight. I did notice my jeans are feeling loose in the waist but tight in the ass and thighs - definitely getting bigger glutes etc etc and the squats are definitely part of the gain:) As to snatching as per my comments above, I could be a little disappointed with the numbers but honestly I felt good doing these. Technique was good, power good, yes I needed some more rest than perhaps I was hoping for (a big accomplishment would be tracking 6/6 for 12 minutes, which would be 144 reps, so I was WAY off of that kind of pace). I looked at my logs and it has been 2 full weeks since I last snatched, after getting a callous tear, so that probably is a pretty big factor. But lockout felt strong, was trying to keep the bell close to me on the drop and throw it down to my navel, felt a lot of power doing that. I have 2 weeks until we do a 5 minute snatch test with Kevin. My goal next week is to get at least 7 rounds which would be 126 reps. 8 rounds would be 144 or the 6/6 pace I was able to maintain for 10 minutes several weeks ago. That means 8 rounds is within my capabilities but probably is too big a jump from this performance. We'll see what I can get to.
