3:55pm - 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 16kg with 3 presses and rotations, 1/1
4:10pm - Training session - 24kg SN
2x:
24kg TGU, 1/1
24kg SLDL, 3/3
24kg H2H SW, 5/5 (10 switches)
24kg SN, 10/10 10/10, rest, 10/10/10, rest 10, rest (5:20 elapsed time), 10/10, rest, 10, rest, 10
120 reps - took me about 9 minutes
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses and rotations, 1/1
4:10pm - Training session - 24kg SN
2x:
24kg TGU, 1/1
24kg SLDL, 3/3
24kg H2H SW, 5/5 (10 switches)
24kg SN, 10/10 10/10, rest, 10/10/10, rest 10, rest (5:20 elapsed time), 10/10, rest, 10, rest, 10
120 reps - took me about 9 minutes
4:45pm - Complete
Notes - Interesting. I flew over to Spokane yesterday morning, very late night with my coworkers - good times but you pay for it the next day. Had to get up early to meet with some our recruits starting bang at 8:30am which was painful, then back on a flight to Seattle - quick trip over and back. I actually felt pretty good but when I started snatching and got to 70 reps, I was like - oh boy. I knew I could either push it or be smart. It's all about being smart - period - unless you are a rare circumstance ("on the platform" in a competition, or at the SFG when I actually have to try and pass this damn snatch test). So I took my time on the final 40 reps and made sure I had quality reps. Did my best today to keep the hips as the key ingredient, wait for the bell on the descent, try to throw it back between the legs and not down, etc. These were good reps. When I finished, the pump on my forearms was unbelievable. It didn't alleviate for probably 10 minutes - crazy. That 10/10 combo is a good one for me to work to get ready for the SFG test. My strategy I think will be to go 10/10, very quick rest, 10/10 10/10, rest, 10/10 10/10 for 100 reps. That is 2 rests and I think I can manage that. Another tactic may be to go 10/10 10/10 rest 10/10 10/10 rest 10/10. Not sure what to do but will keep thinking about it. Either way I have a good feeling I can get to 80 reps in strong fashion but the last 10 are probably going to be just purely gutting it out. finished the day by going to my chiropractor for the first time in months, just going to get back in a maintenance routine there as it helps my training to see him periodically. Also picked up some fish oil and probiotics - I have not been using these supplements the last couple of months since I ran out, and I think they really help me. Getting back in that groove too.
Notes - Interesting. I flew over to Spokane yesterday morning, very late night with my coworkers - good times but you pay for it the next day. Had to get up early to meet with some our recruits starting bang at 8:30am which was painful, then back on a flight to Seattle - quick trip over and back. I actually felt pretty good but when I started snatching and got to 70 reps, I was like - oh boy. I knew I could either push it or be smart. It's all about being smart - period - unless you are a rare circumstance ("on the platform" in a competition, or at the SFG when I actually have to try and pass this damn snatch test). So I took my time on the final 40 reps and made sure I had quality reps. Did my best today to keep the hips as the key ingredient, wait for the bell on the descent, try to throw it back between the legs and not down, etc. These were good reps. When I finished, the pump on my forearms was unbelievable. It didn't alleviate for probably 10 minutes - crazy. That 10/10 combo is a good one for me to work to get ready for the SFG test. My strategy I think will be to go 10/10, very quick rest, 10/10 10/10, rest, 10/10 10/10 for 100 reps. That is 2 rests and I think I can manage that. Another tactic may be to go 10/10 10/10 rest 10/10 10/10 rest 10/10. Not sure what to do but will keep thinking about it. Either way I have a good feeling I can get to 80 reps in strong fashion but the last 10 are probably going to be just purely gutting it out. finished the day by going to my chiropractor for the first time in months, just going to get back in a maintenance routine there as it helps my training to see him periodically. Also picked up some fish oil and probiotics - I have not been using these supplements the last couple of months since I ran out, and I think they really help me. Getting back in that groove too.
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