3:40pm - Original Strength and Primal Move - 20 minutes
4:00pm - 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
4:15pm - Training session - Focus on Renegade Rows, 20kg snatch ladders with breathing
TGU 20kg, 2+2
Superset 3x:
GSq 20kg, 5
RR 20kg on a box, 3/3 (new movement for me)
SN 20kg, ladders 1/1 up to 10/10, set bell down after each ladder and do the same number of breaths, inhale through nose, exhale through nose, use diaphragm, try to control and slow breathing.
SN 20kg 1/1 breath 1, 2/2 breath 2, etc. up to 10/10 (total reps are 110, 55 per arm in this ladder). It took me about 12 minutes to complete.
4:45pm - Complete
Notes - This was a fun training session. I love the new movements with the renegade rows on the box. Really a cool chance to practice getting tight in the armpits, quads, and staying really tight throughout the entire movement. I like it a lot. The snatching was interesting, bell felt light as hell all the way to the end, which was awesome. I don't think my breathing was all that great but I have not practice this before. Something I could continue to do. It is very clear that controlled, calm breathing in the snatch absolutely leads to better numbers. I will continue to practice controlled breathing in all my lifts, it is a big deal.
TGU 20kg, 2+2
Superset 3x:
GSq 20kg, 5
RR 20kg on a box, 3/3 (new movement for me)
SN 20kg, ladders 1/1 up to 10/10, set bell down after each ladder and do the same number of breaths, inhale through nose, exhale through nose, use diaphragm, try to control and slow breathing.
SN 20kg 1/1 breath 1, 2/2 breath 2, etc. up to 10/10 (total reps are 110, 55 per arm in this ladder). It took me about 12 minutes to complete.
4:45pm - Complete
Notes - This was a fun training session. I love the new movements with the renegade rows on the box. Really a cool chance to practice getting tight in the armpits, quads, and staying really tight throughout the entire movement. I like it a lot. The snatching was interesting, bell felt light as hell all the way to the end, which was awesome. I don't think my breathing was all that great but I have not practice this before. Something I could continue to do. It is very clear that controlled, calm breathing in the snatch absolutely leads to better numbers. I will continue to practice controlled breathing in all my lifts, it is a big deal.
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