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 16kg with 3 presses, 1/1
7:00am - Training session - Double 24kg circuit PR focus
24kg Gsq, 5
24kg 2H SW, 10
2x: 30 sec rest between each lift, 2 min rest in between each set
24kg TGU, 1/1
DB 24kg PR, 4
DB 24kg CL, 5
DB 24kg PR, 4
DB 24kg SW, 10
DB 24kg PR, 4
DB 24kg SQ, 5
DB 24kg PR, 4
24kg SN, 10/10
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
7:00am - Training session - Double 24kg circuit PR focus
24kg Gsq, 5
24kg 2H SW, 10
2x: 30 sec rest between each lift, 2 min rest in between each set
24kg TGU, 1/1
DB 24kg PR, 4
DB 24kg CL, 5
DB 24kg PR, 4
DB 24kg SW, 10
DB 24kg PR, 4
DB 24kg SQ, 5
DB 24kg PR, 4
24kg SN, 10/10
7:40am - Complete
Notes - Good stuff today to start a new cycle where we are upping the volume and are going to push things a bit in prep for the SFG in mid November. This was a very good start, I am very pleased. Today was a complex hitting all the main SFG lifts with the double bells, with TGUs and snatching to close and end the complex. Big-time strength focus using the double 24s. I picked sets of 4 for the PR as I had a sense that I would be able to complete all reps in both sets without failure. Perfect choice. Got to the very last rep on the 2nd set and ground out a very good final press. Pretty sweet. Felt strong today, all movements felt very solid which reflects practicing all of these quite a bit overall the last several months. Really liked the program for today.
Notes - Good stuff today to start a new cycle where we are upping the volume and are going to push things a bit in prep for the SFG in mid November. This was a very good start, I am very pleased. Today was a complex hitting all the main SFG lifts with the double bells, with TGUs and snatching to close and end the complex. Big-time strength focus using the double 24s. I picked sets of 4 for the PR as I had a sense that I would be able to complete all reps in both sets without failure. Perfect choice. Got to the very last rep on the 2nd set and ground out a very good final press. Pretty sweet. Felt strong today, all movements felt very solid which reflects practicing all of these quite a bit overall the last several months. Really liked the program for today.
