8:30am - 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
Crooked arm bar 12kg, 3+3 with press
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
8:45am - Training session - Focus on 24/28/32 kg Push Press (PPR) ladders, 24kg SN 5 min test
24kg TGU , 2/2
24kg SL DL, 5/5
5x of the following ladders:
PPR 24kg, 3/3
PPR 28kg, 2/2
PPR 32kg, 1/1
30 reps per arm on the PPR
5 minute snatch test with the 24kg - goal was 100 reps.
Got 97. Took a few extra seconds to get the final 3 reps.
9:20am - Complete
Notes - DAMN IT. I thought today was going to be the day to officially show myself that I could pass the 5 minute snatch test. So close. 97 reps. Went like this: 10/10, 10/10, put bell down, 10/10, 5/5, put bell down (2 minutes left), 5/5, rechalk, 10/7 (timer off) 3 final reps. Frustrating. I had 70 reps in about 3 minutes, which should have been enough (about 23 reps per minute, need a pace of 20). However I was tired after doing the push presses and frankly came into the morning feeling very sluggish. Long week, I was out a little bit late with some co workers and it was not the best prep for this training session today. I was sucking wind at the 2 minute left mark, needed to take some breaths, and where I screwed up is that I should have rechalked at that point and then blasted out the final 30 reps. Instead I wasted a few seconds rechalking after 10 reps and could not quite get the final 20 done in time. I will say, I was pleased with the technique in general today, and the power, I felt like I had powerful reps. Issue seems to be conditioning a little bit or possibly just lack of recovery (actually thinking it might be the latter). In any event you know what it's all good. PPRs felt great, technique improved, felt like I was getting some good power, even leaving the ground onto my toes on many reps (which I think is ok). Lockout feels really good on both arms. Continuing to notice some body comp changes as well, more defined musculature on the traps, biceps, chest. This is just the result of a long time training but I do think the progression to heavier and heavier bells is really helping me a lot. Also I think snatching consistently as I have for months has been huge for body comp. The 24kg is a challenging weight so you get a lot of benefits including strength. I have not gone back and snatched the 16 or the 20kg in some time but man I bet those would feel like toys. At some point I need to talk to Kevin about messing around with very low rep sets of the 28kg to see what he thinks. However I need to show I can pass the snatch test first with the 24kg:)
24kg TGU , 2/2
24kg SL DL, 5/5
5x of the following ladders:
PPR 24kg, 3/3
PPR 28kg, 2/2
PPR 32kg, 1/1
30 reps per arm on the PPR
5 minute snatch test with the 24kg - goal was 100 reps.
Got 97. Took a few extra seconds to get the final 3 reps.
9:20am - Complete
Notes - DAMN IT. I thought today was going to be the day to officially show myself that I could pass the 5 minute snatch test. So close. 97 reps. Went like this: 10/10, 10/10, put bell down, 10/10, 5/5, put bell down (2 minutes left), 5/5, rechalk, 10/7 (timer off) 3 final reps. Frustrating. I had 70 reps in about 3 minutes, which should have been enough (about 23 reps per minute, need a pace of 20). However I was tired after doing the push presses and frankly came into the morning feeling very sluggish. Long week, I was out a little bit late with some co workers and it was not the best prep for this training session today. I was sucking wind at the 2 minute left mark, needed to take some breaths, and where I screwed up is that I should have rechalked at that point and then blasted out the final 30 reps. Instead I wasted a few seconds rechalking after 10 reps and could not quite get the final 20 done in time. I will say, I was pleased with the technique in general today, and the power, I felt like I had powerful reps. Issue seems to be conditioning a little bit or possibly just lack of recovery (actually thinking it might be the latter). In any event you know what it's all good. PPRs felt great, technique improved, felt like I was getting some good power, even leaving the ground onto my toes on many reps (which I think is ok). Lockout feels really good on both arms. Continuing to notice some body comp changes as well, more defined musculature on the traps, biceps, chest. This is just the result of a long time training but I do think the progression to heavier and heavier bells is really helping me a lot. Also I think snatching consistently as I have for months has been huge for body comp. The 24kg is a challenging weight so you get a lot of benefits including strength. I have not gone back and snatched the 16 or the 20kg in some time but man I bet those would feel like toys. At some point I need to talk to Kevin about messing around with very low rep sets of the 28kg to see what he thinks. However I need to show I can pass the snatch test first with the 24kg:)
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