6:45am - 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, 1+1
Crooked arm bar 12 kg, 3+3
Arm bar 12 kg, 1+1
Crooked arm bar 12 kg, 3+3
7:00am - Training session - Focus on TGUs, SN the 24kg for 5 minutes
TGU 20kg, 1+1
TGU 32kg, 1+1
TGU 24kg, 1+1
TGU 32kg, 1+1
DB DL with 32kg/32kg, 5, 2X
SN hold with prying 24kg, 5/5 L/R
SN 24kg for 5 minutes - 92 total reps
Went like this: 8/8, 8/8, 8/8 (48 reps), rest at 2:40 remaining; 5/5, 5/5 (68 total reps) rest at 1:45 remaining; 8/8, 4/4 (92 total reps).
Finish with carries with 32kg in each hand, 30 seconds walking.
7:30am - Complete
Notes - Well, some days you have it, maybe some days you don't. I did not get much sleep as I was out with an old friend I had not seen in some time, I felt very fatigued this morning, and it took a long time to warm up. Lots of work on the foam roller and lacrosse ball on my L trap, and lat, just trying to work out some residual tenderness from the weekend's pull-ups and push-ups, which surprisingly has lingered ever so slightly all week. I really had to get a lot of time in on the prep because I just am not comfortable snatching the 24kg without a fully proper warmup. Lack of sleep really sucked and although I felt pretty good right before snatching and the first sets of reps were very solid, I could tell once I had to put the bell down after 3 sets of 8 I was probably not going to get 100 reps today, which was my goal (wanted to "officially" pass the SFG snatch test). Now I could have done an all-out set and probably made it, which would have toasted me completely and it would have involved some shitty reps. Instead of doing that, I said I am getting quality reps in, period, and whatever the number is, the number is. I hit 92. When I first did this probably oh 8 weeks ago with Kevin, I got a shaky 80. Last week when I snatched for 10 minutes I was ahead of pace and got 156 in 10 minutes which was great. Just didn't have it today, but I am glad that mentally I would not settle into anything other than trying to get great reps every single time. I could always do better, including with the technique, but the intention is there and that is what matters. With better recovery and prep I am hitting the SFG snatch test no question, so I feel good about where I am at and where I have come from.
TGU 20kg, 1+1
TGU 32kg, 1+1
TGU 24kg, 1+1
TGU 32kg, 1+1
DB DL with 32kg/32kg, 5, 2X
SN hold with prying 24kg, 5/5 L/R
SN 24kg for 5 minutes - 92 total reps
Went like this: 8/8, 8/8, 8/8 (48 reps), rest at 2:40 remaining; 5/5, 5/5 (68 total reps) rest at 1:45 remaining; 8/8, 4/4 (92 total reps).
Finish with carries with 32kg in each hand, 30 seconds walking.
7:30am - Complete
Notes - Well, some days you have it, maybe some days you don't. I did not get much sleep as I was out with an old friend I had not seen in some time, I felt very fatigued this morning, and it took a long time to warm up. Lots of work on the foam roller and lacrosse ball on my L trap, and lat, just trying to work out some residual tenderness from the weekend's pull-ups and push-ups, which surprisingly has lingered ever so slightly all week. I really had to get a lot of time in on the prep because I just am not comfortable snatching the 24kg without a fully proper warmup. Lack of sleep really sucked and although I felt pretty good right before snatching and the first sets of reps were very solid, I could tell once I had to put the bell down after 3 sets of 8 I was probably not going to get 100 reps today, which was my goal (wanted to "officially" pass the SFG snatch test). Now I could have done an all-out set and probably made it, which would have toasted me completely and it would have involved some shitty reps. Instead of doing that, I said I am getting quality reps in, period, and whatever the number is, the number is. I hit 92. When I first did this probably oh 8 weeks ago with Kevin, I got a shaky 80. Last week when I snatched for 10 minutes I was ahead of pace and got 156 in 10 minutes which was great. Just didn't have it today, but I am glad that mentally I would not settle into anything other than trying to get great reps every single time. I could always do better, including with the technique, but the intention is there and that is what matters. With better recovery and prep I am hitting the SFG snatch test no question, so I feel good about where I am at and where I have come from.
