Thursday, July 31, 2014

7/31/14 Thursday July 31, 2014 (20kgTGU/32kgHSP, 20kg SW/SN)

6:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

6:45am - 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

7:00am - Training session - 20kg TGU  / 32kg Hike Swing Park, 20kg SW / SN

3x:
20kg TGU, 1/1
32kg HSP, 5 singles

15 minutes of
20kg 1H SW, 5, SN 5, switch hands, SW 5, SN 5, set bell down

Got in 11 rounds in 15 minutes.  110 1H SW, 110 SN
This is up 1 round from the last week, so a 10% improvement

7:30am - Complete

Notes - I am really pleased.  Got going a little earlier, was focused, got done quicker today.  Body feels very good, very strong all around.  Technique on the snatch was markedly improved this week, that was great.  I tried to follow Kevin's tip of "snatching in a phone booth" and I was pulling harder with my traps on the ascent and keeping the bell as tight and as vertical as possible.  Definitely much, much better.  My pace was good, I was not completely and totally gassed (although 15 mins is tough), and I got in 10 more swings and 10 more snatches than last week, all with improved form and less stress on my elbow.  I am feeling ready to start messing with the 24kg again, which is exciting.