7:00am - 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
7:15am - Training session - Focus on TGUs, 32 kg chain SW, CL, FSq
TGU 24kg, 1+1
TGU 28kg, 1+1
TGU 32kg, 1+1
DB DL 32kgs, 5 2X
Chain with 32 kg:
5X:
SW, CL, Fsq - 3 / 3
(15 reps total of each movement) (this took about 12 minutes, same as last week)
SN 20 kg, 7/7, 7 minutes (98 reps)
8:00am - Complete
Notes - Interesting day. Got back from vacation yesterday afternoon, and both of my kids are sick. Was up pretty much at midnight until I couldn't take the coughing any longer from my daughter in bed next to me, a few minutes after 6am. Maybe I cobbled together a couple of hours of sleep. I contemplated not training or training later but literally had 4 days in a row of great sleep, Thurs-Sunday, probably the most rested I have been in months and months. So I said what the hell let's get after it. Once I got going, I felt good. First chain on the R side I did not like the feeling in my front R pec, but realized I really needed to focus on the movement, keep my lats down, use my hips to move the bell. All other reps were much better. I am not completely sure how much training I will do Tues-Thurs this week given Christmas Eve, Christmas etc. and I wanted to get in at least one more snatch practice before training with Kevin on Friday. So I decided to move up the weight from 16 to 20, increase the density from 6/6 to 7/7, but drop the time from 12 mins to 7 minutes. Absolutely great, felt strong, snatching the 20 kg actually feels the best to me. I am looking forward to the day when a 24 kg feels like the 20 kg does.
TGU 24kg, 1+1
TGU 28kg, 1+1
TGU 32kg, 1+1
DB DL 32kgs, 5 2X
Chain with 32 kg:
5X:
SW, CL, Fsq - 3 / 3
(15 reps total of each movement) (this took about 12 minutes, same as last week)
SN 20 kg, 7/7, 7 minutes (98 reps)
8:00am - Complete
Notes - Interesting day. Got back from vacation yesterday afternoon, and both of my kids are sick. Was up pretty much at midnight until I couldn't take the coughing any longer from my daughter in bed next to me, a few minutes after 6am. Maybe I cobbled together a couple of hours of sleep. I contemplated not training or training later but literally had 4 days in a row of great sleep, Thurs-Sunday, probably the most rested I have been in months and months. So I said what the hell let's get after it. Once I got going, I felt good. First chain on the R side I did not like the feeling in my front R pec, but realized I really needed to focus on the movement, keep my lats down, use my hips to move the bell. All other reps were much better. I am not completely sure how much training I will do Tues-Thurs this week given Christmas Eve, Christmas etc. and I wanted to get in at least one more snatch practice before training with Kevin on Friday. So I decided to move up the weight from 16 to 20, increase the density from 6/6 to 7/7, but drop the time from 12 mins to 7 minutes. Absolutely great, felt strong, snatching the 20 kg actually feels the best to me. I am looking forward to the day when a 24 kg feels like the 20 kg does.
