7:55am - 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
Arm bar 12 kg, 1+1
16kg SL DLs, 3/3
8:10am - 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
8:30am - break - work phone call - resume at 8:50am
SN hold with prying 24kg, 5/5 L/R
SN 24kg for 10 minutes - 156 total reps (PR) (142 total reps last week) (134 week before)
Went like this: 8/8, 8/8, 8/8, 8/8 (64 reps), rest at 7:00 remaining; 8/8, 8/8 (96 total reps) rest at 5:24 remaining; 5/5, 5/5 (116 total reps) rest at 3:30 remaining; 5/5, 5/5 (136 total reps) rest at 2:00 remaining; 5/5 (146 total reps) rest at 1:00 remaining; 5/5 (156 total reps).
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)
Week before went - 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)
9:05am - Complete
Notes - Damn, PR in the snatch, by a margin - 14 more reps than last week, nearly a 10% improvement in one week. Things are really coming together. I looked down and saw 5:24 left on the clock today and knew I had hit 96 reps - damn today is the day I proved to myself I can pass the SFG snatch test, 100 reps in 5 minutes. That was hard, but I had gas in the tank, and if I had taken the test today I would have crushed it. I was trying not to get going too fast because I had 10 minutes to snatch, not just 5. But those first 4 sets of 8/8 were just awesome and once I was able to not set the bell down and get that 4th set, I knew things were going to be good. Now, to just keep focused on mobility, keep improving my overhead lockout, shoulder stability, etc. The training plan Kevin has laid out is coming together and this is a lot of fun. As for the TGUs, those continue to be good, just continuing to get used to the 32kg and the 36kg, they are not easy. With the bell in the left hand by roll to elbow still needs work. It is certainly better with the cues I have been working on (pull hard with opposite elbow, push into the ground with the grounded foot, etc.) but I need more confidence on that side. I tend to rush the roll to elbow a bit, it seems like a confidence issue. Still, I am getting the reps in, and they are definitely not bad, just need to keep refining. Great week of training.
TGU 20kg, 1+1
TGU 32kg, 1+1
TGU 24kg, 1+1
TGU 36kg, 1+1
DB DL with 36kg/32kg, 5, 2X
8:30am - break - work phone call - resume at 8:50am
SN hold with prying 24kg, 5/5 L/R
SN 24kg for 10 minutes - 156 total reps (PR) (142 total reps last week) (134 week before)
Went like this: 8/8, 8/8, 8/8, 8/8 (64 reps), rest at 7:00 remaining; 8/8, 8/8 (96 total reps) rest at 5:24 remaining; 5/5, 5/5 (116 total reps) rest at 3:30 remaining; 5/5, 5/5 (136 total reps) rest at 2:00 remaining; 5/5 (146 total reps) rest at 1:00 remaining; 5/5 (156 total reps).
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)
Week before went - 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)
9:05am - Complete
Notes - Damn, PR in the snatch, by a margin - 14 more reps than last week, nearly a 10% improvement in one week. Things are really coming together. I looked down and saw 5:24 left on the clock today and knew I had hit 96 reps - damn today is the day I proved to myself I can pass the SFG snatch test, 100 reps in 5 minutes. That was hard, but I had gas in the tank, and if I had taken the test today I would have crushed it. I was trying not to get going too fast because I had 10 minutes to snatch, not just 5. But those first 4 sets of 8/8 were just awesome and once I was able to not set the bell down and get that 4th set, I knew things were going to be good. Now, to just keep focused on mobility, keep improving my overhead lockout, shoulder stability, etc. The training plan Kevin has laid out is coming together and this is a lot of fun. As for the TGUs, those continue to be good, just continuing to get used to the 32kg and the 36kg, they are not easy. With the bell in the left hand by roll to elbow still needs work. It is certainly better with the cues I have been working on (pull hard with opposite elbow, push into the ground with the grounded foot, etc.) but I need more confidence on that side. I tend to rush the roll to elbow a bit, it seems like a confidence issue. Still, I am getting the reps in, and they are definitely not bad, just need to keep refining. Great week of training.
very nice work! 156 reps in ten minutes is no joke. that's great !
ReplyDeleteMark, thanks for much for the kind words. I know you train the snatch. I really, really like the movement. It has been a really big-bang exercise for me in terms of many attributes - strength, conditioning, and also absolutely body composition which is great. It has not come easy. I have found it to be very challenging and requiring a lot of improved mobility has been needed as well as staying on top of soft tissue work because the snatch has proven to be very demanding on my triceps/elbows/forearms. Not to mention the hands. But as long as I have improved all of this "prep" work the snatching has really come around and it is great. I am always a bit surprised to see people start KBs and try to snatch early on, I have found it in my own experience to be a very advanced movement that requires a lot of other things to come first, mainly, very good one-hand swings with a heavy bell, as well as get-ups or other presses to achieve good overhead stability etc. first before trying to snatch.
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