7:15am - 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
7:30am - Training session - Focus on DB CL / PR / Sq 24 kgs complex, SN 20 kg for 5 mins / 100 reps
TGU 24kg, 2+2
GSq 24 kg, 10
DB 24 kgs "armor building" complex - CL 2, PR 1, SQ 3 for 15 minutes, AMRAP
Rested for 5 or so minutes, hung out with my daughter, then resumed
Got 11 sets total in 15 minutes - 22 DB CL, 11 DB PR, 33 DB SQ total
SN 20 kg trying to go 10/10 each minute for 5 minutes (100 reps total) without setting the bell down
Ended up going 10/10, 10/10, 10/10 set down with 2:20 left, resumed at 2:00, 10/10, 10/10 finished with 30 seconds to spare.
8:05am - Complete
Notes - Great stuff. This was one of my favorite training sessions in a long time. Yes I love the armor building complex, and yes I love snatching particularly the 20 kg because I can handle it a whole lot better than the 24 kg right now, and it gives more resistance than the 16 kg which I just whip around at this point (well in my rep range of 100-200 snatches - I know obviously if I went higher I would look like a jackass). The reasons for loving today though are more subtle. The technique is better. My cleans are better. My presses go up easier. My squats are better. My snatches are more consistent, I feel smoother. OK perhaps the weights are not that different than what I have been lifting but the density is increasing - I can get more done, in less time, more efficiently, and it does not leave me as gassed as it used to. Body is feeling good, I need to keep focusing on mobility, managing stress, really do need to dial in the sleeping much better, eating is very clean, lots of good whole foods. Body composition is changing as well which is cool. I am not sure what to attribute that to in terms of any one thing, it is probably a combination of everything coming together, trying to be consistent, not trying every new exercise under the sun but really just trying to get better at a handful of things. I am excited to train, really motivated which is not new to me per se as I do love training, always have, but this is really starting to feel more and more like practicing a skill or a series of skills, and that is so cool.
TGU 24kg, 2+2
GSq 24 kg, 10
DB 24 kgs "armor building" complex - CL 2, PR 1, SQ 3 for 15 minutes, AMRAP
Rested for 5 or so minutes, hung out with my daughter, then resumed
Got 11 sets total in 15 minutes - 22 DB CL, 11 DB PR, 33 DB SQ total
SN 20 kg trying to go 10/10 each minute for 5 minutes (100 reps total) without setting the bell down
Ended up going 10/10, 10/10, 10/10 set down with 2:20 left, resumed at 2:00, 10/10, 10/10 finished with 30 seconds to spare.
8:05am - Complete
Notes - Great stuff. This was one of my favorite training sessions in a long time. Yes I love the armor building complex, and yes I love snatching particularly the 20 kg because I can handle it a whole lot better than the 24 kg right now, and it gives more resistance than the 16 kg which I just whip around at this point (well in my rep range of 100-200 snatches - I know obviously if I went higher I would look like a jackass). The reasons for loving today though are more subtle. The technique is better. My cleans are better. My presses go up easier. My squats are better. My snatches are more consistent, I feel smoother. OK perhaps the weights are not that different than what I have been lifting but the density is increasing - I can get more done, in less time, more efficiently, and it does not leave me as gassed as it used to. Body is feeling good, I need to keep focusing on mobility, managing stress, really do need to dial in the sleeping much better, eating is very clean, lots of good whole foods. Body composition is changing as well which is cool. I am not sure what to attribute that to in terms of any one thing, it is probably a combination of everything coming together, trying to be consistent, not trying every new exercise under the sun but really just trying to get better at a handful of things. I am excited to train, really motivated which is not new to me per se as I do love training, always have, but this is really starting to feel more and more like practicing a skill or a series of skills, and that is so cool.
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