7:45am - 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
8:00am - Training session - Focus on TGUs, SN the 24kg for 10 minutes any way possible
TGU 20kg, 1+1
TGU 32kg, 1+1
TGU 24kg, 1+1
TGU 36kg, 1+1 (PR)
DB DL with 36kg/32kg, 5, 2X
SN hold with prying 24kg, 5/5 L/R
SN 24kg for 10 minutes - 134 total reps (PR)
Went like this. 8/8, 8/8, 8/8 (48 reps) rest at 7:45 remaining; 8/8, 8/8 (80 total reps) rest at 6:00 remaining; 5/5, 5/5 (100 total reps) rest at 3:30 remaining; 5/5, 5/5 (120 total reps) rest at 1:30 remaining; 5/5, 2/2 (134 total reps)
8:40am - Complete
Notes - When I finished this training session today I felt a little disappointing as I "thought I could do better." I quickly cut off that kind of thinking and reminded myself that training is a journey, and strength is not created overnight. It was an interesting mental exercise because I realized I set two PRs today and I should continue to focus mentally on the journey itself, not the "results" of one day of training which candidly by almost any measure should be seen as a great milestone which I think it was. I got the 36kg up overhead and did a full TGU, both sides. Now the roll to elbow was not as good as it could be, so I know I have to work at the start of the movement and I think on my variety days I should simply do a few reps of those, roll to elbow only, with the 36kg. To discuss with Kevin. I also noticed in lockout that the 36kg was definitely damn heavy, and it was tough to get to full lockout, a little harder L than R as to be expected. But I think I did get a pretty good lockout. It is a big bell and that thing pulls damn hard on your wrist. I just need more time with the 36kg, whether it be swinging it one-handed (which I believe I could do well), heavy cleans and rack holds, whatever just to get used to that weight on my forearm. But really, this was good. On snatching my first 48 reps were just outstanding, I was absolutely killing it. I put the bell down and was absolutely shocked to see I was on pace for 100 reps in 5 minutes. My next 32 reps were also very strong, and was at 80 reps with 6 minutes remaining. Exactly on pace for 100 reps in 5 minutes. Had the plan today been to snatch for 5 minutes and do a snatch test, I strongly believe I would have passed. This is huge as just about a month ago I did my first baseline for 5 minutes and got 80 reps. I have definitely improved. One thing that is a lot better are my hands - no issues with those at all. The pumice stone helps a lot. Now the rest of the snatching was a bitch. Just gutted it out but wanted to keep reps as powerful as possible so I had to take a lot of rests. I didn't have sloppy reps so that is good. No sense in training the body with sloppy reps. But my conditioning went south a bit and particularly I realized my breathing was out of control. I was not able to realize in the moment until the very last minute or so to concentrate on breathing in through my nose and out through my nose as opposed to sucking wind. And I was sucking some serious wind. Breathing through the nose was calming, probably told my body things are fine. Not doing that was problematic. So some good things, and some things to focus on next week. The plan will be to go out 8/8 again, and just really focus on pace, calm breathing. I suspect I can increase the total volume in a week by improving pace and breathing.
TGU 20kg, 1+1
TGU 32kg, 1+1
TGU 24kg, 1+1
TGU 36kg, 1+1 (PR)
DB DL with 36kg/32kg, 5, 2X
SN hold with prying 24kg, 5/5 L/R
SN 24kg for 10 minutes - 134 total reps (PR)
Went like this. 8/8, 8/8, 8/8 (48 reps) rest at 7:45 remaining; 8/8, 8/8 (80 total reps) rest at 6:00 remaining; 5/5, 5/5 (100 total reps) rest at 3:30 remaining; 5/5, 5/5 (120 total reps) rest at 1:30 remaining; 5/5, 2/2 (134 total reps)
8:40am - Complete
Notes - When I finished this training session today I felt a little disappointing as I "thought I could do better." I quickly cut off that kind of thinking and reminded myself that training is a journey, and strength is not created overnight. It was an interesting mental exercise because I realized I set two PRs today and I should continue to focus mentally on the journey itself, not the "results" of one day of training which candidly by almost any measure should be seen as a great milestone which I think it was. I got the 36kg up overhead and did a full TGU, both sides. Now the roll to elbow was not as good as it could be, so I know I have to work at the start of the movement and I think on my variety days I should simply do a few reps of those, roll to elbow only, with the 36kg. To discuss with Kevin. I also noticed in lockout that the 36kg was definitely damn heavy, and it was tough to get to full lockout, a little harder L than R as to be expected. But I think I did get a pretty good lockout. It is a big bell and that thing pulls damn hard on your wrist. I just need more time with the 36kg, whether it be swinging it one-handed (which I believe I could do well), heavy cleans and rack holds, whatever just to get used to that weight on my forearm. But really, this was good. On snatching my first 48 reps were just outstanding, I was absolutely killing it. I put the bell down and was absolutely shocked to see I was on pace for 100 reps in 5 minutes. My next 32 reps were also very strong, and was at 80 reps with 6 minutes remaining. Exactly on pace for 100 reps in 5 minutes. Had the plan today been to snatch for 5 minutes and do a snatch test, I strongly believe I would have passed. This is huge as just about a month ago I did my first baseline for 5 minutes and got 80 reps. I have definitely improved. One thing that is a lot better are my hands - no issues with those at all. The pumice stone helps a lot. Now the rest of the snatching was a bitch. Just gutted it out but wanted to keep reps as powerful as possible so I had to take a lot of rests. I didn't have sloppy reps so that is good. No sense in training the body with sloppy reps. But my conditioning went south a bit and particularly I realized my breathing was out of control. I was not able to realize in the moment until the very last minute or so to concentrate on breathing in through my nose and out through my nose as opposed to sucking wind. And I was sucking some serious wind. Breathing through the nose was calming, probably told my body things are fine. Not doing that was problematic. So some good things, and some things to focus on next week. The plan will be to go out 8/8 again, and just really focus on pace, calm breathing. I suspect I can increase the total volume in a week by improving pace and breathing.
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