Wednesday, March 11, 2015

3/11/15 Wednesday March 11, 2015 (24/28kg circuit, SN 32kg 2/2 (PR), PR 32kg 3/3 (PR))

6:40am - Pain Free hip-focused drills - 15 minutes

6:55am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 minutes

7:35am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4

7:50am - Training session - 24/28kg circuit, SN 32kg 2/2

28kg 2H SW, 10

3x:
24kg TGU, 1/1
24kg Renegade rows, 5/5
28kg 1H SW, 10/10

24kg SN, 1/1, very long pauses at lockout to stretch out

28kg SN, 5/5, x 2 (10 snatches per hand, warm up)

8x:
32kg 1H SW, 2, 32kg SN, 2, switch sides

16 1H SW and snatches per hand with the 32kg - PR (never snatched the 32kg)

32kg 2H SW, 10

32kg PR, 3/3 - PR (never pressed more than a single with the 32kg)

32kg farmer carry, 1 minute, switch sides
DB 28/24kg farmer carry, 1 minute, switch sides, 1 minute

8:35am - Complete

Notes - So - 2 PRs today. I have never snatched the 32kg and I got 8 sets of doubles done, lead by 1H SW on each set to get some momentum into the hips.  The first time that 32kg flew up over head into lockout I was like "FUCK YEAH I JUST DID THAT".  I thought I could do this, but to actually do it, well this is an exciting moment for me.  I didn't want to push anything hard today, when you are working at the end range of you max, you need to be smart.  So I parked the snatches after 8 sets of doubles.  However, I was staring at the 32kg on the ground and I thought, man, I bet I can press this thing for doubles now.  So I cleaned it and prompted pressed it for a triple on both sides.  Unbelievable.  I would not say it was "easy" on the 3rd rep but I was not at failure and it was a smooth grind and press into lockout.  This is very exciting for me and I look forward to continuing to slowly build on this momentum.  

No comments:

Post a Comment