6:25am - Pain Free hip-focused drills - 15 minutes
6:40am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 55 minutes (extra lacrosse ball work)
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 GSq, 3/3
6:40am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 55 minutes (extra lacrosse ball work)
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 - 24/32/28kg SN ladders
2x: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 - 24/32/28kg SN ladders
24kg TGU, 1/1
24kg GSq, 3/3
24kg 2H SW, 5
32kg 1H SW, 3/3
5x:
24kg SN, 5/5
32kg 1H SW, 2, SN, 2, put down, switch sides, SW 2, SN 2
28kg SN, 3/3
100 total SN reps, 50 24kg, 20 32kg, 30 28kg, plus 10 1H SW 32kg each arm
32kg 1H SW, 3/3
5x:
24kg SN, 5/5
32kg 1H SW, 2, SN, 2, put down, switch sides, SW 2, SN 2
28kg SN, 3/3
100 total SN reps, 50 24kg, 20 32kg, 30 28kg, plus 10 1H SW 32kg each arm
24kg farmer carry, 1 minute, switch sides, 1 minute
32/28kg farmer carry, 1 minute, switch sides
32/28kg farmer carry, 1 minute, switch sides
8:20am - Complete
Notes - Was a bit tight this morning, mainly in the hips, so I did quite a bit of extra work getting my hips mobilized. Felt very good once the training session started and this was a very good day. Loving getting back into snatching and was very surprised how easy the 24kg felt to snatch. I am a lot stronger now then when I was snatching for the SFG1 back in November, and it shows. The heavy snatching with the 28 and 32kg from the last cycle that just ended is also very helpful too. Good stuff.
Notes - Was a bit tight this morning, mainly in the hips, so I did quite a bit of extra work getting my hips mobilized. Felt very good once the training session started and this was a very good day. Loving getting back into snatching and was very surprised how easy the 24kg felt to snatch. I am a lot stronger now then when I was snatching for the SFG1 back in November, and it shows. The heavy snatching with the 28 and 32kg from the last cycle that just ended is also very helpful too. Good stuff.
