6:35am - 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
6:50am - Training session - Focus on DB CL / PR / Sq 24 kgs complex, SN 20 kg for 5 mins / 100 reps
TGU 24kg, 2+2
GSq 24 kg, 10
DB 24 kgs "armor building" complex - CL 2, PR 1, SQ 3 for 15 minutes, AMRAP
Then got 12 sets total in 15 minutes - 24 DB CL, 12 DB PR, 36 DB SQ total (same as last week)
SN 20 kg 10/10 each minute for 5 minutes (100 reps total) without setting the bell down
7:20am - Complete
Notes - Kind of an interesting day today. I woke up with a somewhat stiff neck and attributed it to sleeping a new pillow last night, and realized it was a pretty crap pillow with a lack of support. Just went out and bought a new (another new) pillow with more support to nip that in the bud. Took a long time to warm up as a result which was a bit annoying. I was blazing pretty good on the DB complex work but felt my L trap stiffen up on the L side on DB SQ around 10 minutes in. I tried to loosen it a bit and that helped, then just concentrated on technique from there. I tested it a bit more and it was ok, just noticed a little tightness, so I tested a snatch or two, did some snatch holds, and then snatched. Oddly enough the snatching went very well this week, didn't notice the trap at all, and really keep a controlled, even pace all the way through 4 minutes, finishing each 10/10 basically on the minute so perfect pacing. The last minute though I said fuck it I want this done and finished it quickly with 15 seconds left. Maybe next time I can pace it all the way out but I just didn't want to today the fatigue got to me. Still, the improvement is good. I scheduled a deep tissue massage for this afternoon though because this trap / neck thing is not something I want to linger at all, I want to get this loosened up and treated right away. I don't think this is going to be a big deal but something to watch. Tomorrow is active rest so having a rest day is perfect.
TGU 24kg, 2+2
GSq 24 kg, 10
DB 24 kgs "armor building" complex - CL 2, PR 1, SQ 3 for 15 minutes, AMRAP
Then got 12 sets total in 15 minutes - 24 DB CL, 12 DB PR, 36 DB SQ total (same as last week)
SN 20 kg 10/10 each minute for 5 minutes (100 reps total) without setting the bell down
7:20am - Complete
Notes - Kind of an interesting day today. I woke up with a somewhat stiff neck and attributed it to sleeping a new pillow last night, and realized it was a pretty crap pillow with a lack of support. Just went out and bought a new (another new) pillow with more support to nip that in the bud. Took a long time to warm up as a result which was a bit annoying. I was blazing pretty good on the DB complex work but felt my L trap stiffen up on the L side on DB SQ around 10 minutes in. I tried to loosen it a bit and that helped, then just concentrated on technique from there. I tested it a bit more and it was ok, just noticed a little tightness, so I tested a snatch or two, did some snatch holds, and then snatched. Oddly enough the snatching went very well this week, didn't notice the trap at all, and really keep a controlled, even pace all the way through 4 minutes, finishing each 10/10 basically on the minute so perfect pacing. The last minute though I said fuck it I want this done and finished it quickly with 15 seconds left. Maybe next time I can pace it all the way out but I just didn't want to today the fatigue got to me. Still, the improvement is good. I scheduled a deep tissue massage for this afternoon though because this trap / neck thing is not something I want to linger at all, I want to get this loosened up and treated right away. I don't think this is going to be a big deal but something to watch. Tomorrow is active rest so having a rest day is perfect.
