9:15am - 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
9:30am - Training session - Focus on 28kg circuit, 28kg SW to SN ladders
3x:
28kg SL DL, 5/5
28kg TGU , 1/1
28kg Renegade row (hand on box), 5/5
28kg 1H SW, 10/10
Around the world plank
28kg 1H SW to SN ladders
5x (up from 4x last week):
3 SW, 1 SN
2 SW, 2 SN
1 SW, 3 SN
30 swings / snatches per arm
10:15am - Complete
Notes - Back from OKC, nice to get back to the KBs today and doing heavy snatches at that. Traveling is brutal on the body, and I had like 20 hrs of travel time between Sunday-Tuesday so I am pretty tight. Took some time to get warmed up a little extra sleep and taking the kids to school. I did feel good during the training session. Worked up a pretty good sweat on the circuit work, it is getting warmer outside. Took my time with the heavy snatches, and got to my goal of 5 rounds. It's not that many reps, but it is a very good hit to the body, and you really have to focus on having good technique. I am very excited about this progress and can honestly see myself doing some snatches with a 32kg in the not-to-distant future. At one time I would have thought that would be absolutely crazy. It is cool to see the progression of strength over time, just measured, consistent practice and pretty soon you are able to do something that you didn't realize you could do.
3x:
28kg SL DL, 5/5
28kg TGU , 1/1
28kg Renegade row (hand on box), 5/5
28kg 1H SW, 10/10
Around the world plank
28kg 1H SW to SN ladders
5x (up from 4x last week):
3 SW, 1 SN
2 SW, 2 SN
1 SW, 3 SN
30 swings / snatches per arm
10:15am - Complete
Notes - Back from OKC, nice to get back to the KBs today and doing heavy snatches at that. Traveling is brutal on the body, and I had like 20 hrs of travel time between Sunday-Tuesday so I am pretty tight. Took some time to get warmed up a little extra sleep and taking the kids to school. I did feel good during the training session. Worked up a pretty good sweat on the circuit work, it is getting warmer outside. Took my time with the heavy snatches, and got to my goal of 5 rounds. It's not that many reps, but it is a very good hit to the body, and you really have to focus on having good technique. I am very excited about this progress and can honestly see myself doing some snatches with a 32kg in the not-to-distant future. At one time I would have thought that would be absolutely crazy. It is cool to see the progression of strength over time, just measured, consistent practice and pretty soon you are able to do something that you didn't realize you could do.
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