7:55am - 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 2
16kg BUP, 1/1
16kg BUP, 3/3
10x:
40kg 2H HSP, 3
24kg SN, 6/6
30 40kg HSP (up from 24 with the 36kg last week)
120 24kg SN (60 per arm) (from 9/9 with the 20kg or 144 total last week)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:10am- Training session - 40kg 2H Hike Swing Park (HSP) 3, 24kg SN 6/6, x 1016kg TGU, 1/1, x 2
16kg BUP, 1/1
16kg BUP, 3/3
10x:
40kg 2H HSP, 3
24kg SN, 6/6
30 40kg HSP (up from 24 with the 36kg last week)
120 24kg SN (60 per arm) (from 9/9 with the 20kg or 144 total last week)
8:50am - Complete
Notes - Outstanding session though I am annoyed I woke up late. Did quite a bit of mobility and soft tissue work last night, focusing on lacrosse ball release on various spots in the triceps, forearms, etc. to try and help my elbows out. Elbows getting a heck of a lot of work these days, but it's good to build up some toughness with some reps, just looking to make sure I get enough recovery in. On these snatches, jumping up to the 24kg, I really wanted to focus on a great hinge and let my hips do all the work. No tugging with the arms, just guide the bell into lockout. Snatching is really a lower body exercise first, you must get a good hinge and you must get your hips to supply the power. Keep everything out of the low back, use those glutes. I think my snatching technique has significantly improved the last couple of cycles as I have improved my hinge and really better understand that my arms have to be secondary to the lower half of the body in this movement. I felt like getting in 10 sets of 6/6, same overall tonnage as last week with the 20kg, but obviously with the 24kg it's a different training effect. I will likely need some extra recovery work and a couple of nights of good sleep will be important here. As well as keeping up with the mobility and soft tissue work the next few days.
Notes - Outstanding session though I am annoyed I woke up late. Did quite a bit of mobility and soft tissue work last night, focusing on lacrosse ball release on various spots in the triceps, forearms, etc. to try and help my elbows out. Elbows getting a heck of a lot of work these days, but it's good to build up some toughness with some reps, just looking to make sure I get enough recovery in. On these snatches, jumping up to the 24kg, I really wanted to focus on a great hinge and let my hips do all the work. No tugging with the arms, just guide the bell into lockout. Snatching is really a lower body exercise first, you must get a good hinge and you must get your hips to supply the power. Keep everything out of the low back, use those glutes. I think my snatching technique has significantly improved the last couple of cycles as I have improved my hinge and really better understand that my arms have to be secondary to the lower half of the body in this movement. I felt like getting in 10 sets of 6/6, same overall tonnage as last week with the 20kg, but obviously with the 24kg it's a different training effect. I will likely need some extra recovery work and a couple of nights of good sleep will be important here. As well as keeping up with the mobility and soft tissue work the next few days.
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