7:20am - 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
7:35am - Training session - Focus on TGUs, SN the 24kg 9/9 for 7 minutes
TGU 24kg, 1+1
TGU 32kg, 1+1
TGU 28kg, 1+1
TGU 36kg, 1+1 (shaky rep on the L side)
SL DL 24kg, 5/5 (bell from the ground)
SN 24kg 9/9 for 7 minutes - 126 total reps (last week 8/8, 112 total reps)
Didn't make 7 mins - needed an extra 50 seconds to finish the last set, so more like 8 minutes.
8:10am - Complete
Notes - Pretty strong day. Still not a great rep on the TGU with the 36kg on the L side, can't keep feet planted and bell was pulling my wrist, but it was better than last week. 32kg is strong both sides. 36kg is strong on the R side. Just have to keep working at it. I keep saying more reps with the 32kg is the way to go or at least I just need to practice the roll to elbow with the 36kg. I think next time I am going to work in some roll to elbow reps. Snatching went pretty well in hindsight. On a 10 minute timed interval I could have hit about 160 reps at the pace I was going, which works out to 8/8 for 10 minutes. That is solid, doesn't represent a huge improvement from the last cycle but then again this cycle has had a very heavy strength component and not as focused on conditioning. I felt I did lose a little wind today at about the 5 minute mark, which caused me to use the extra minute to get in all the reps. But the reps were strong, kept the power up after taking the additional rest time, and I feel good about where I am at right now. Lockout position on the L side has improved greatly this week, a lot less tension, that is outstanding. Doing some hangs from my porch (modified bar hang) has definitely been helping. Going to keep focused on those, it really helps loosen up the lats and just pulls everything into place.
TGU 24kg, 1+1
TGU 32kg, 1+1
TGU 28kg, 1+1
TGU 36kg, 1+1 (shaky rep on the L side)
SL DL 24kg, 5/5 (bell from the ground)
SN 24kg 9/9 for 7 minutes - 126 total reps (last week 8/8, 112 total reps)
Didn't make 7 mins - needed an extra 50 seconds to finish the last set, so more like 8 minutes.
8:10am - Complete
Notes - Pretty strong day. Still not a great rep on the TGU with the 36kg on the L side, can't keep feet planted and bell was pulling my wrist, but it was better than last week. 32kg is strong both sides. 36kg is strong on the R side. Just have to keep working at it. I keep saying more reps with the 32kg is the way to go or at least I just need to practice the roll to elbow with the 36kg. I think next time I am going to work in some roll to elbow reps. Snatching went pretty well in hindsight. On a 10 minute timed interval I could have hit about 160 reps at the pace I was going, which works out to 8/8 for 10 minutes. That is solid, doesn't represent a huge improvement from the last cycle but then again this cycle has had a very heavy strength component and not as focused on conditioning. I felt I did lose a little wind today at about the 5 minute mark, which caused me to use the extra minute to get in all the reps. But the reps were strong, kept the power up after taking the additional rest time, and I feel good about where I am at right now. Lockout position on the L side has improved greatly this week, a lot less tension, that is outstanding. Doing some hangs from my porch (modified bar hang) has definitely been helping. Going to keep focused on those, it really helps loosen up the lats and just pulls everything into place.
