8:30am - 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, 2+2
Arm bar 12kg with 3 presses, 1/1
8:45am - Training session - 24kg DB CL, PPR, FSQ complex, 1H SW practice
24kg TGU, 1/1
28kg TGU, 3/3
24kg GSq, 5
24kg TK PR, 2/2
24kg Hike/Swing/Park, 5
28kg Hike/Swing/Park ,5
15 minutes:
DB 24kgs CL 2, PPR 3, FSQ, 1
Got 9 rounds done. 18 DB CL, 27 DB PR, 9 DB FSQ.
1H SW practice:
2x:
24kg, 5/5
28kg, 5/5
40 1H SW
DB 24kg farmer's walk carries, 1 minute, 1/1
28kg waiter's walk carries, 1 minute, 1/1
Arm bar 12 kg, 2+2
Arm bar 12kg with 3 presses, 1/1
8:45am - Training session - 24kg DB CL, PPR, FSQ complex, 1H SW practice
24kg TGU, 1/1
28kg TGU, 3/3
24kg GSq, 5
24kg TK PR, 2/2
24kg Hike/Swing/Park, 5
28kg Hike/Swing/Park ,5
15 minutes:
DB 24kgs CL 2, PPR 3, FSQ, 1
Got 9 rounds done. 18 DB CL, 27 DB PR, 9 DB FSQ.
1H SW practice:
2x:
24kg, 5/5
28kg, 5/5
40 1H SW
DB 24kg farmer's walk carries, 1 minute, 1/1
28kg waiter's walk carries, 1 minute, 1/1
9:30am - Complete
Notes - Good day. I had a taxing day yesterday and was pretty worn out physically, mentally, emotionally. Woke up late but felt good actually. Did my mobility work, still a little tight from sprinting on Sunday, 3 days later, which is a bit frustrating but my body is not at all used to sprinting, not that surprising really. Overhead work felt good on the TGUs, got in several strong reps with the 28kg. Decided to focus on the push press today in the complex. Strong reps but I definitely was gassed, probably started hitting me at set 5 of the 9 I did in 15 mins. I had to watch the last couple of reps and make sure I wasn't doing any leaning back and putting myself into too much extension, more straight up and down. Tough with the push press when you are getting tired. Still, it was a good session, technique was on point. I practiced some 1H SW today for the first time in a very long time, it felt really good actually though I stopped it at 2 sets of the 24 and 28kg because I was just taxed. I think this is a good sign however to be able to build back up into snatching once a week again. For Friday I will either use DB 20kgs for the complex, or I will use DB 24kgs but drop the time from 15 to 10 mins. Feeling like a bit of tapering or just waving the load is appropriate. Next week I plan on doing S&S for a deload week, training with Kevin, and setting a plan out for the next cycle.
Notes - Good day. I had a taxing day yesterday and was pretty worn out physically, mentally, emotionally. Woke up late but felt good actually. Did my mobility work, still a little tight from sprinting on Sunday, 3 days later, which is a bit frustrating but my body is not at all used to sprinting, not that surprising really. Overhead work felt good on the TGUs, got in several strong reps with the 28kg. Decided to focus on the push press today in the complex. Strong reps but I definitely was gassed, probably started hitting me at set 5 of the 9 I did in 15 mins. I had to watch the last couple of reps and make sure I wasn't doing any leaning back and putting myself into too much extension, more straight up and down. Tough with the push press when you are getting tired. Still, it was a good session, technique was on point. I practiced some 1H SW today for the first time in a very long time, it felt really good actually though I stopped it at 2 sets of the 24 and 28kg because I was just taxed. I think this is a good sign however to be able to build back up into snatching once a week again. For Friday I will either use DB 20kgs for the complex, or I will use DB 24kgs but drop the time from 15 to 10 mins. Feeling like a bit of tapering or just waving the load is appropriate. Next week I plan on doing S&S for a deload week, training with Kevin, and setting a plan out for the next cycle.
