8:35am - 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
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
8:50am - Training session - Focus on SN 24kg 10 mins 6/6, Farmer Carries 32kgs
2x in a circuit:
24kg TGU , 1/1
24kg SL DL, 5/5
16kg / 24kg DB SW, 10 (switch hands for the 2nd set)
SN 24kg, 10 minutes on the minute 6/6
120 reps
Farmer Carries 32kgs, x 2 laps around my backyard
9:25am - Complete
Notes - Good day. Sore from playing softball yesterday, swinging a bat is not the greatest for my L overhead position / bicep that is tight. Spent some time continuing to try and mobilize it, with decent success. I was a little wary of snatching but felt like I could use very good technique and not "overstretch" in the overhead position in the snatch, but just keep the movement crisp to lockout and then back into the descent. I was actually extremely pleased with the snatches. It is very clear that using the 28kg has made this 24kg bell lighter. My R side was really, really good, best I have ever felt snatching actually. I was pulling up quickly into lockout, keeping the bell tight, taming the arc. On the L things were very good as well, just a little less crisp and powerful than the R due to the overhead tightness. All in all this is good and frankly I think it is good to get in some reps even with the overhead position not being perfect, it may move things around and stimulate the blood flow etc. The other work today was good too. The mix-matched DB SW is Kevin's idea, it is a little odd but ok. I really like farmer carries. Was pretty challenged with the L hand grip, was starting to tug on my elbow even though I was trying to really flex the tricep. I set the bells down right away when the fatigue started in on my laps as I did not want to mess with this. Good day all around.
2x in a circuit:
24kg TGU , 1/1
24kg SL DL, 5/5
16kg / 24kg DB SW, 10 (switch hands for the 2nd set)
SN 24kg, 10 minutes on the minute 6/6
120 reps
Farmer Carries 32kgs, x 2 laps around my backyard
9:25am - Complete
Notes - Good day. Sore from playing softball yesterday, swinging a bat is not the greatest for my L overhead position / bicep that is tight. Spent some time continuing to try and mobilize it, with decent success. I was a little wary of snatching but felt like I could use very good technique and not "overstretch" in the overhead position in the snatch, but just keep the movement crisp to lockout and then back into the descent. I was actually extremely pleased with the snatches. It is very clear that using the 28kg has made this 24kg bell lighter. My R side was really, really good, best I have ever felt snatching actually. I was pulling up quickly into lockout, keeping the bell tight, taming the arc. On the L things were very good as well, just a little less crisp and powerful than the R due to the overhead tightness. All in all this is good and frankly I think it is good to get in some reps even with the overhead position not being perfect, it may move things around and stimulate the blood flow etc. The other work today was good too. The mix-matched DB SW is Kevin's idea, it is a little odd but ok. I really like farmer carries. Was pretty challenged with the L hand grip, was starting to tug on my elbow even though I was trying to really flex the tricep. I set the bells down right away when the fatigue started in on my laps as I did not want to mess with this. Good day all around.
