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
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.
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.
