7:30am - 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 12kg, 3+3 with press
Break for work
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
Break for work
9:00am - Training session - Focus on 28kg circuit, 28kg SW to SN ladders
3x:
28kg SL DL, 3/3
28kg TGU , 1/1
28kg Renegade row (hand on box), 3/3
28kg 1H SW, 10/10
Around the world plank 2x
28kg 1H SW to SN ladders
3x:
3 SW, 1 SN
2 SW, 2 SN
1 SW, 3 SN
18 swings / snatches per arm
9:30am - Complete
Notes - This was outstanding today, I really enjoyed this training session. Making that 28kg feel like a 24kg. Love the practice snatching that heavy bell. Reps felt really powerful, good hip snap, really like starting it with swings, helps the confidence a lot on that first snatch rep. My plan over the course of this cycle is to up the SL DLs to 5/5 by week 3, same with the rows, and then increase sets on the snatch from 3 this week, to 4, to 5 in week three. Solid, steady progress, not too much volume too quick with the 28kg. I am excited at the end of this cycle to snatch a 24kg and feel that difference which I think will be noticeable.
3x:
28kg SL DL, 3/3
28kg TGU , 1/1
28kg Renegade row (hand on box), 3/3
28kg 1H SW, 10/10
Around the world plank 2x
28kg 1H SW to SN ladders
3x:
3 SW, 1 SN
2 SW, 2 SN
1 SW, 3 SN
18 swings / snatches per arm
9:30am - Complete
Notes - This was outstanding today, I really enjoyed this training session. Making that 28kg feel like a 24kg. Love the practice snatching that heavy bell. Reps felt really powerful, good hip snap, really like starting it with swings, helps the confidence a lot on that first snatch rep. My plan over the course of this cycle is to up the SL DLs to 5/5 by week 3, same with the rows, and then increase sets on the snatch from 3 this week, to 4, to 5 in week three. Solid, steady progress, not too much volume too quick with the 28kg. I am excited at the end of this cycle to snatch a 24kg and feel that difference which I think will be noticeable.
