7:15:am - 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
1/2 Kneeling Windmill stretch, 5/5
Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:30am - Training session - 16kg TGU, 16kg SLDLsArm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TGU to the knee, 2/2
16kg SLDLs, 5/5
16kg SLDLs, 5/5
7:40am - Complete
Notes - Very light day. Wow, was crazy sore in the traps, lats, forearms, elbows from snatching. Not in a painful way, just the body saying "damn boy you have not snatched a KB in 3 months and then you go and snatch a 28kg for 60 reps????" Haha. It's all good though and the volume wasn't crazy, I am sure glad I didn't do any more than what I did. A great reminder that snatching a heavyish KB will get your attention in a hurry. Going to keep stretching out, try and get the forearms some tonight with the lacrosse ball.
Notes - Very light day. Wow, was crazy sore in the traps, lats, forearms, elbows from snatching. Not in a painful way, just the body saying "damn boy you have not snatched a KB in 3 months and then you go and snatch a 28kg for 60 reps????" Haha. It's all good though and the volume wasn't crazy, I am sure glad I didn't do any more than what I did. A great reminder that snatching a heavyish KB will get your attention in a hurry. Going to keep stretching out, try and get the forearms some tonight with the lacrosse ball.
