7:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes (a lot of extra work on the lacrosse ball and form roller)
8:15am - 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)
24kg TGU, 1/1
24kg Renegade rows, 5/5
28kg 1H SW, 10/10
24kg SN, 3/3, very long pauses at lockout to stretch out
8:15am - 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
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:30am - Training session - 24/28kg circuit, SN 28kg 3/3 10 minutes
3x:Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:30am - Training session - 24/28kg circuit, SN 28kg 3/3 10 minutes
24kg TGU, 1/1
24kg Renegade rows, 5/5
28kg 1H SW, 10/10
24kg SN, 3/3, very long pauses at lockout to stretch out
28kg SN, 3/3, 10 minutes, as many sets as possible
10 sets - 30/30 total or 60 reps
10 sets - 30/30 total or 60 reps
28kgs farmer carry, 1 minute, 1/1
24kg farmer carry, 1 minute, 1/1
24kg farmer carry, 1 minute, 1/1
9:05am - Complete
Notes - So that was interesting:) First, I was TIGHT as hell this morning. Damn. Trap, lat, shoulder, mainly the right side. Should not at all be surprised, I have a lot of new movements going on and need to ease it. Been really busy at work, running around like an idiot, so that is probably a factor. In any event, I did take some time on soft tissue work, mobility drills, and did get pretty well stretched out. Renegade rows were in the warm-up, haven't done those in many months. The movement was a little harder than I anticipated, it's probably good to get some of that work back in. Focused on keeping everything very tight, tensing the glutes. I did these off a box. Snatching with a 28kg. 60 reps. So this was definitely a PR. I have not snatched literally since I passed the SFG on November 16, other than literally a couple of random reps here or there. So 3 months!! Weird and a bit shocking. I have to say I am really, really pleased with how this went. Strong makes everything easier. This was not hard, at all, and that was really cool. I won't say the 28kg felt like a 24kg, but it didn't feel heavy, even on the last set. I was really using my glutes, loading the bell on the backswing on every rep, and finishing strong at lockout, not going to fast, and just hitting every rep. This was "practice" and I really like snatching like this, rather than racing a clock. We'll see how I feel tonight and tomorrow. I am anticipating that I will be tightening up and need to make sure I stay as mobile as possible.
Notes - So that was interesting:) First, I was TIGHT as hell this morning. Damn. Trap, lat, shoulder, mainly the right side. Should not at all be surprised, I have a lot of new movements going on and need to ease it. Been really busy at work, running around like an idiot, so that is probably a factor. In any event, I did take some time on soft tissue work, mobility drills, and did get pretty well stretched out. Renegade rows were in the warm-up, haven't done those in many months. The movement was a little harder than I anticipated, it's probably good to get some of that work back in. Focused on keeping everything very tight, tensing the glutes. I did these off a box. Snatching with a 28kg. 60 reps. So this was definitely a PR. I have not snatched literally since I passed the SFG on November 16, other than literally a couple of random reps here or there. So 3 months!! Weird and a bit shocking. I have to say I am really, really pleased with how this went. Strong makes everything easier. This was not hard, at all, and that was really cool. I won't say the 28kg felt like a 24kg, but it didn't feel heavy, even on the last set. I was really using my glutes, loading the bell on the backswing on every rep, and finishing strong at lockout, not going to fast, and just hitting every rep. This was "practice" and I really like snatching like this, rather than racing a clock. We'll see how I feel tonight and tomorrow. I am anticipating that I will be tightening up and need to make sure I stay as mobile as possible.
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