8:00am - 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, 5/5 (up from 3/3 last week)
28kg TGU , 1/1
28kg Renegade row (hand on box), 5/5 (up from 3/3 last week)
28kg 1H SW, 10/10
Around the world plank
28kg 1H SW to SN ladders
4x (up from 3x last week):
3 SW, 1 SN
2 SW, 2 SN
1 SW, 3 SN
24 swings / snatches per arm
Counted poorly though, I definitely had some extra sets swings and snatches above what I noted here
9:30am - Complete
Notes - Really good practice today. I got some extra sleep, felt energized and powerful for the snatches. Upped the reps on the SL DLs and the rows with the 28kg, all movements felt very strong. Snatches were excellent - really pausing in the lockout, getting used to that feeling, and keeping each movement very deliberate, strong, powerful. Working the volume up very slowly like this makes a lot of sense. I look forward to 5 rounds next week. It's not a matter of whether I can do it, I easily can handle it, but it is about the body adapting slowly and consistently, avoiding stupid stuff, injury etc. This is heavy weight, and the movements must be owned and must be done relatively fresh and not under duress or excess fatigue.
3x:
28kg SL DL, 5/5 (up from 3/3 last week)
28kg TGU , 1/1
28kg Renegade row (hand on box), 5/5 (up from 3/3 last week)
28kg 1H SW, 10/10
Around the world plank
28kg 1H SW to SN ladders
4x (up from 3x last week):
3 SW, 1 SN
2 SW, 2 SN
1 SW, 3 SN
24 swings / snatches per arm
Counted poorly though, I definitely had some extra sets swings and snatches above what I noted here
9:30am - Complete
Notes - Really good practice today. I got some extra sleep, felt energized and powerful for the snatches. Upped the reps on the SL DLs and the rows with the 28kg, all movements felt very strong. Snatches were excellent - really pausing in the lockout, getting used to that feeling, and keeping each movement very deliberate, strong, powerful. Working the volume up very slowly like this makes a lot of sense. I look forward to 5 rounds next week. It's not a matter of whether I can do it, I easily can handle it, but it is about the body adapting slowly and consistently, avoiding stupid stuff, injury etc. This is heavy weight, and the movements must be owned and must be done relatively fresh and not under duress or excess fatigue.
