6:45am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
16kg SL DLs, 3/3 x 2
Arm bar 12 kg, 1+1
16kg SL DLs, 3/3 x 2
7:00am - 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
DB DL with 36kg/32kg, 5, 2X
SN hold with prying 24kg, 5/5 L/R
SN 24kg for 10 minutes - 142 total reps (PR) (134 last week)
Went like this. 8/8, 8/8, 8/8 (48 reps), rest at 7:15 remaining; 8/8, 8/8 (80 total reps) rest at 5:15 remaining; 8/8, 8/8 (112 total reps) rest at 2:30 remaining; 5/5, 5/5 (132 total reps) rest at 1:00 remaining; 5/5 (142 total reps)
Last week - 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)
7:35am - Complete
Notes - OK, a lot going on here to comment on. Let's start back before the training session. I had a really good chiropractic adjustment Wed evening, really freed up some tension in my R lower neck and lat that had surfaced after a massage on Tues evening. That was all good stuff, it is good it surfaced, I am doing a lot of soft tissue and mobility work these days working through this chiropractic series to get better extension in my neck. A lot is going on as I said. Been dealing with flu like symptoms all week, very sore throat the main issue. I got some extra rest last night, and aside from the flu stuff really felt energized and ready to go. Oh - it has been in the 20s here weather-wise and today I got to snatch in 25 degree weather (I do all of my training outside my house under my Courage Corner canopy). I changed my KB warm up slightly to subtract Pull Overs and insert SL DLs per suggestion of my RKC friend Ross. This was a good idea as it will help me do some SL DLs at varying loads every single day. TGUs were excellent today, the best I have done with the 32 and the 36kg. Felt really strong, technique improving. Roll to elbow still a challenge, really have to get tight and pull with that arm on the ground, but improving. Snatching - I am stopping myself from saying anything other than this was a PR for the time, got 142 total reps, 8 better than last week, so the CPA in me notes the 5% improvement - not bad for one week and I am not at 100%:) Strong reps, I look forward to continuing to build on this. My pace was very good at 8/8 really for the first 7 minutes. My goal is to hit that pace for all 10 mins, 160 reps, and then try to build from there. I am not that far off - striking distance. As far as the hands no issues but afterwards I did see a small blister start to form on my L pinkie callous. Time to get that cleaned up this weekend with the pumice stone, etc. Good week, very good week.
TGU 20kg, 1+1
TGU 32kg, 1+1
TGU 24kg, 1+1
TGU 36kg, 1+1
DB DL with 36kg/32kg, 5, 2X
SN hold with prying 24kg, 5/5 L/R
SN 24kg for 10 minutes - 142 total reps (PR) (134 last week)
Went like this. 8/8, 8/8, 8/8 (48 reps), rest at 7:15 remaining; 8/8, 8/8 (80 total reps) rest at 5:15 remaining; 8/8, 8/8 (112 total reps) rest at 2:30 remaining; 5/5, 5/5 (132 total reps) rest at 1:00 remaining; 5/5 (142 total reps)
Last week - 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)
7:35am - Complete
Notes - OK, a lot going on here to comment on. Let's start back before the training session. I had a really good chiropractic adjustment Wed evening, really freed up some tension in my R lower neck and lat that had surfaced after a massage on Tues evening. That was all good stuff, it is good it surfaced, I am doing a lot of soft tissue and mobility work these days working through this chiropractic series to get better extension in my neck. A lot is going on as I said. Been dealing with flu like symptoms all week, very sore throat the main issue. I got some extra rest last night, and aside from the flu stuff really felt energized and ready to go. Oh - it has been in the 20s here weather-wise and today I got to snatch in 25 degree weather (I do all of my training outside my house under my Courage Corner canopy). I changed my KB warm up slightly to subtract Pull Overs and insert SL DLs per suggestion of my RKC friend Ross. This was a good idea as it will help me do some SL DLs at varying loads every single day. TGUs were excellent today, the best I have done with the 32 and the 36kg. Felt really strong, technique improving. Roll to elbow still a challenge, really have to get tight and pull with that arm on the ground, but improving. Snatching - I am stopping myself from saying anything other than this was a PR for the time, got 142 total reps, 8 better than last week, so the CPA in me notes the 5% improvement - not bad for one week and I am not at 100%:) Strong reps, I look forward to continuing to build on this. My pace was very good at 8/8 really for the first 7 minutes. My goal is to hit that pace for all 10 mins, 160 reps, and then try to build from there. I am not that far off - striking distance. As far as the hands no issues but afterwards I did see a small blister start to form on my L pinkie callous. Time to get that cleaned up this weekend with the pumice stone, etc. Good week, very good week.
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