7:15am - 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, 2+2
Arm bar 12kg with 3 presses, 1/1
7:30am - Training session - 20kg TGU / 32kg Hike Swing Park, 20kg SW / SN
3x:
20kg TGU, 1/1
32kg HSP, 5 singles
15 minutes of
20kg 1H SW, 5, SN 5, switch hands, SW 5, SN 5, set bell down
Got in 10 rounds in 15 minutes. 100 1H SW, 100 SN
Arm bar 12 kg, 2+2
Arm bar 12kg with 3 presses, 1/1
7:30am - Training session - 20kg TGU / 32kg Hike Swing Park, 20kg SW / SN
3x:
20kg TGU, 1/1
32kg HSP, 5 singles
15 minutes of
20kg 1H SW, 5, SN 5, switch hands, SW 5, SN 5, set bell down
Got in 10 rounds in 15 minutes. 100 1H SW, 100 SN
8:00am - Complete
Notes - Solid. Body felt good, mobility is pretty good these days, got to keep it up. Talking me less time to warm up and with less body parts that feel like they need extra attention, etc. All good. TGUs were solid, hike swing parks good with the 32kg. Snatching - have not snatched at all in quite some time, actually it's close to 2 months at this point. I should have expected a few challenges but honestly thought it would go a little bit better in certain ways. Conditioning was ok, but not great. Something to keep working on. Technique was good on the R side for the SN, but I was frustrated with the L as I felt as I was not getting into lockout very well, and my elbow on the L I think was taking a little too much force / was having to work too hard with that arm. Frustrating. I just could not seem to get crisply into lockout on about 2 out of every 5 reps. Power was not as good as I would have hoped for. I tried a deeper hinge and tried to slow down each rep, that certainly helped a bit, but it just was not clean enough. On the other hand the R side felt crisp, not a lot of wasted motion, and the bell right up into lockout smoothly. I am anticipating my elbow and forearm on the L will need some lacrosse ball and other myofascial release, they will likely tighten up a bit. Snatching is a tough movement for me. I think it brings up some of my asymmetries. It's also a movement though where I get great body composition gains and I think it helps me on other lifts as well, and its a challenge I like trying. With that said I don't think I do well with high volume snatching. If my technique was tighter it would probably be fine, but I need to keep getting better. Once a week is plenty at this volume, an alternative would be to sprinkle very low volume into multiple days but Kevin and I can look to that at some future point.
Notes - Solid. Body felt good, mobility is pretty good these days, got to keep it up. Talking me less time to warm up and with less body parts that feel like they need extra attention, etc. All good. TGUs were solid, hike swing parks good with the 32kg. Snatching - have not snatched at all in quite some time, actually it's close to 2 months at this point. I should have expected a few challenges but honestly thought it would go a little bit better in certain ways. Conditioning was ok, but not great. Something to keep working on. Technique was good on the R side for the SN, but I was frustrated with the L as I felt as I was not getting into lockout very well, and my elbow on the L I think was taking a little too much force / was having to work too hard with that arm. Frustrating. I just could not seem to get crisply into lockout on about 2 out of every 5 reps. Power was not as good as I would have hoped for. I tried a deeper hinge and tried to slow down each rep, that certainly helped a bit, but it just was not clean enough. On the other hand the R side felt crisp, not a lot of wasted motion, and the bell right up into lockout smoothly. I am anticipating my elbow and forearm on the L will need some lacrosse ball and other myofascial release, they will likely tighten up a bit. Snatching is a tough movement for me. I think it brings up some of my asymmetries. It's also a movement though where I get great body composition gains and I think it helps me on other lifts as well, and its a challenge I like trying. With that said I don't think I do well with high volume snatching. If my technique was tighter it would probably be fine, but I need to keep getting better. Once a week is plenty at this volume, an alternative would be to sprinkle very low volume into multiple days but Kevin and I can look to that at some future point.
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