6:05am - Kettlebell warm up ("Standard")
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg
1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
6:20am - Training session - Focus on 32kg TGUs, SN 24 kg 7/7 8 mins / 112 reps
TGU 16kg, 1+1
TGU 24kg, 1+1
TGU 32 kg, 1+1, 3X
GSq 32 kg, 10
DL DB 32kg, 5
SN 24 kg for 7/7 for 8 minutes - 112 reps (last week 6/6, on the minute, 9 minutes - 108 reps)
6:50am - Complete
Notes - This was a really good training session all around. Had a good active rest day yesterday, which I needed. I did not get a ton of sleep last night though it was pretty sound sleep and I felt good, having to get started training a little bit earlier than usual for me of late as I had a 7am work phone call and needed to be done and completed before then. I will say I loved getting the training done before 7am, this has been my intended goal for a long time (probably slipped up on my sleeping now for about 6 months, causing me to finish closer to 7:30am many mornings or even closer to 8am). So the the last couple of days of getting myself up earlier felt good, was a real stark reminder to me of where I need to get back to. It really comes down to tightening up my nighttime routine which means reading less etc. etc. I have to do it. Anyway, as to training, I did learn (re-learn really) one thing with the 32kg TGUs today. Got a fairly shitty rep on rep no. 2 of 3 today with the bell in the L hand on the roll to elbow, again, that is my weakest movement on either side - L foot keeps coming off the ground and I cannot get rooted. I remembered that the elbow movement should feel like a "pull" with you arm on the ground you really "pull" yourself into the elbow position, keeping the lat really tight. I had been trying to focus on that lat engagement but had forgotten about the feeling of the "pull". Strangely after the shitty rep this came back to me and I pulled hard on my last couple of reps, and they felt really good and strong getting the bell overhead, and as a side note my foot seemed more rooted. So I have something to focus on. For the snatches, great stuff, really getting more comfortable with this move and particularly being very snappy on the ascent, pulling the bell up and keeping it very close to the body, same thing on the descent. I did find I wasn't that happy with my L arm lockout on some reps, seems to be something to concentrate on. With that said, 7/7 is a gasser but I stayed on the minute for the first 6 rounds, took about 10 seconds extra rest on round 7, about 15 seconds extra rest on the 8th and final round and finished with 10 seconds left. Not bad given that I feel I maintained power and good form on nearly every single rep today. Looking forward to testing myself with 8/8 for 7 mins next week.
TGU 16kg, 1+1
TGU 24kg, 1+1
TGU 32 kg, 1+1, 3X
GSq 32 kg, 10
DL DB 32kg, 5
SN 24 kg for 7/7 for 8 minutes - 112 reps (last week 6/6, on the minute, 9 minutes - 108 reps)
6:50am - Complete
Notes - This was a really good training session all around. Had a good active rest day yesterday, which I needed. I did not get a ton of sleep last night though it was pretty sound sleep and I felt good, having to get started training a little bit earlier than usual for me of late as I had a 7am work phone call and needed to be done and completed before then. I will say I loved getting the training done before 7am, this has been my intended goal for a long time (probably slipped up on my sleeping now for about 6 months, causing me to finish closer to 7:30am many mornings or even closer to 8am). So the the last couple of days of getting myself up earlier felt good, was a real stark reminder to me of where I need to get back to. It really comes down to tightening up my nighttime routine which means reading less etc. etc. I have to do it. Anyway, as to training, I did learn (re-learn really) one thing with the 32kg TGUs today. Got a fairly shitty rep on rep no. 2 of 3 today with the bell in the L hand on the roll to elbow, again, that is my weakest movement on either side - L foot keeps coming off the ground and I cannot get rooted. I remembered that the elbow movement should feel like a "pull" with you arm on the ground you really "pull" yourself into the elbow position, keeping the lat really tight. I had been trying to focus on that lat engagement but had forgotten about the feeling of the "pull". Strangely after the shitty rep this came back to me and I pulled hard on my last couple of reps, and they felt really good and strong getting the bell overhead, and as a side note my foot seemed more rooted. So I have something to focus on. For the snatches, great stuff, really getting more comfortable with this move and particularly being very snappy on the ascent, pulling the bell up and keeping it very close to the body, same thing on the descent. I did find I wasn't that happy with my L arm lockout on some reps, seems to be something to concentrate on. With that said, 7/7 is a gasser but I stayed on the minute for the first 6 rounds, took about 10 seconds extra rest on round 7, about 15 seconds extra rest on the 8th and final round and finished with 10 seconds left. Not bad given that I feel I maintained power and good form on nearly every single rep today. Looking forward to testing myself with 8/8 for 7 mins next week.
