7:45am - 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 16kg, 1+1, x 2
16kg TGU, 1/1, x 3
16kg BUP, 1/1, x 3
8x:
36kg 2H HSP, 3
20kg SN, 9/9
24 36kg HSP (up from 32kg last week)
144 20kg SN (72 per arm) (up from 8/8 or 128 total last week)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:00am- Training session - 36kg 2H Hike Swing Park (HSP) 3, 20kg SN 9/9, x 816kg TGU, 1/1, x 3
16kg BUP, 1/1, x 3
8x:
36kg 2H HSP, 3
20kg SN, 9/9
24 36kg HSP (up from 32kg last week)
144 20kg SN (72 per arm) (up from 8/8 or 128 total last week)
8:30am - Complete
Notes - Man, I am really fired up about this training today. Body felt really good this morning, pretty good night's sleep, but more importantly just continuing to improve and move through the nags and nits of the last few months. Writing this on Monday night and damn if I did not feel literally great all day after this training session. That hinge, the swing motion, is golden for me. Back feels really good, glutes are strong, and things are just coming along here. Was able to increase the weight on the heavy hike/swing/parks, to a 36kg, which felt very good. Upped the snatch volume and technique felt very strong throughout, good grip, getting a nice deep hinge and letting that bell pop up into lockout. I really feel like my snatch technique is a hell of a lot better than it was before and this could be a number of reasons but not "chasing the clock" is a big one for me. I do better with snatching when it's a clear emphasis on clean technique. Oh I am sure I could benefit from density training etc. but for now with the focus on simply just getting strong, this is good. Need to get some rest and recovery, I will say the one thing I want to be vigilant on is watching my elbows. They are getting a lot of work each week. Feel fine, no issues, but just something to watch. Keeping the shoulders healthy and continuing to work on the overhead position, and staying mobile each day, is really the key to the elbows I have found. Starts with the shoulders.
Notes - Man, I am really fired up about this training today. Body felt really good this morning, pretty good night's sleep, but more importantly just continuing to improve and move through the nags and nits of the last few months. Writing this on Monday night and damn if I did not feel literally great all day after this training session. That hinge, the swing motion, is golden for me. Back feels really good, glutes are strong, and things are just coming along here. Was able to increase the weight on the heavy hike/swing/parks, to a 36kg, which felt very good. Upped the snatch volume and technique felt very strong throughout, good grip, getting a nice deep hinge and letting that bell pop up into lockout. I really feel like my snatch technique is a hell of a lot better than it was before and this could be a number of reasons but not "chasing the clock" is a big one for me. I do better with snatching when it's a clear emphasis on clean technique. Oh I am sure I could benefit from density training etc. but for now with the focus on simply just getting strong, this is good. Need to get some rest and recovery, I will say the one thing I want to be vigilant on is watching my elbows. They are getting a lot of work each week. Feel fine, no issues, but just something to watch. Keeping the shoulders healthy and continuing to work on the overhead position, and staying mobile each day, is really the key to the elbows I have found. Starts with the shoulders.
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