Friday, December 13, 2013

12/13/13 Friday December 13, 2013 (TGU/SL DL, DB SQ, SN for 12 mins)

5:50am - Original Strength and Primal Move - 30 minutes

6:20am - 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

6:35am - 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

2X superset:
TGU 16 kg, 1/1
SL DL 16 kg, 3/3

I had to cut this down from the planned 3 sets of 5 reps on each SL DL to the above just because I knew I was pressed for time.  This probably took 10 minutes.

DB FSq 24 kgs, 2, 3, 5, 10

Took only about 5 minutes or so to do these DB FSq, probably half the time of last week.  I just went for it.  The last set of 10 was a bitch near the end but maintained tightness and good form.

SN 24 kg, 3/3, rest, 6/6, rest (1 round), total of 6 rounds plus a 3/3 in 12 minutes = 18 reps x 6, +6 = 114 reps in 12 minutes.  Only a 6 rep improvement over last week of 108 or 6 rounds.

7:10am - Complete

Notes -  A little let down by training today, I was expecting to be able to hit a better number with snatches.  I ran into issues in the middle of the set with the callous on my R hand, this time the top of the callous that has been hard to file.  I was thinking about trying to shave it yesterday and damn it I wish I would have.  It was getting sore and throwing off my groove on the R side quite a bit, which was very frustrating.  The groove on the L, which is my less strong side, was very good.  It was very distracting because I thought the damn thing was going to tear.  It did not fortunately, and I need to get it shaved down.  I felt pretty good going into the snatches, rest last night in hindsight was not great though.  As I write this I am sore in the forearms, tight in the hamstrings, obliques - probably a combo of a tough day of pressing and swinging Wed and then trying to snatch today.  I probably did not get enough stretching and recovery in between, it has been a very busy couple of days.  You know, live to train another day, it's ok.  I am looking at a 5 min snatch test next Friday with Kevin and I want to be ready to hit it hard and see what I can accomplish.