7:45am - 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, 2+2
Arm bar 12kg with 3 presses, 1/1
Break
9:00am - Training with Kevin
10:15am -Finish
Notes - Good day. We worked on TGUs in a ladder format, 16, 20, 24kg. Lockout and really focusing on the tricep and getting long from the shoulder through the elbow and forearm is key. We worked on some swings with the 24kg, both 2H and 1H, lots of power. Did some pressing, again in a 16, 20, 24kg format. Focus on getting tight, broad, pushing the forearm into the bell which engages the lat and prevents a shoulder shrug/impingement and loss of power. Got some real good tips there from Kevin. We did some bottoms ups pressing with the 16kg, reinforcing the same mechanics. Also did some snatching at the end with the 20kg.
The plan is to do 2 days of strength work, working up to the work weight of 24kg, pressing and squatting. 2 days of conditioning work, swings and snatching. Increase of volume for this period, but not the weight because there is not a real need for the SFG cert in November in Vancouver BC. I need to get conditioned for the volume and just be very, very good with the 24kgs. Mobility work, and a day on the weekend for sprinting, pull-ups etc. whatever I feel like. Sounds great. I am looking forward to focusing on technique and starting to get physically and mentally prepared for Vancouver BC.
Arm bar 12 kg, 2+2
Arm bar 12kg with 3 presses, 1/1
Break
9:00am - Training with Kevin
10:15am -Finish
Notes - Good day. We worked on TGUs in a ladder format, 16, 20, 24kg. Lockout and really focusing on the tricep and getting long from the shoulder through the elbow and forearm is key. We worked on some swings with the 24kg, both 2H and 1H, lots of power. Did some pressing, again in a 16, 20, 24kg format. Focus on getting tight, broad, pushing the forearm into the bell which engages the lat and prevents a shoulder shrug/impingement and loss of power. Got some real good tips there from Kevin. We did some bottoms ups pressing with the 16kg, reinforcing the same mechanics. Also did some snatching at the end with the 20kg.
The plan is to do 2 days of strength work, working up to the work weight of 24kg, pressing and squatting. 2 days of conditioning work, swings and snatching. Increase of volume for this period, but not the weight because there is not a real need for the SFG cert in November in Vancouver BC. I need to get conditioned for the volume and just be very, very good with the 24kgs. Mobility work, and a day on the weekend for sprinting, pull-ups etc. whatever I feel like. Sounds great. I am looking forward to focusing on technique and starting to get physically and mentally prepared for Vancouver BC.
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