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)
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
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: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
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)
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.
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.
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