6:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
7:15am - Kettlebell warm up
1/2K halos - 12kg, 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
7:30am- Training session - DB 28kgs FSQ, 28kg 2N, 20 mins
hanging from balcony
2x:
24kg TGU with high bridges, 1/1
24kg GSq, 5 (including prying)
24kg 2H SW, 10
24kg snatch with hold, 2/2
DB 28kgs FSQ, 4, 28kg SN, 6/6 -20 minutes
5 full ladder sets completed
1 ladder FSQ, SN 2/2
24 DB FSQ, 64 snatches (32/32)
24kg farmer carry, switch hands
DB 28kgs farmer carry, 1 minute, switch hands
hanging from balcony
8:10am - Complete
Notes - Outstanding training session and a happy and grateful end to this week. Had two huge days in LA interviewing for a promotion at work, and today ended with a phone call telling me that I had done extremely well in the interview. I am very happy about it. Was up late last night with friends, which was fun, though I was definitely concerned about the impact on training. Plus m hips have been tight, obliques a little tweaked. Though I have been working on them. Got up and did mobility work, after a lack of sleep, but actually felt pretty good. I was excited to train as I really like this combination of FSQ and SN, and moving up to using 28kgs this week, my attention to detail needed to be on point. Felt really good about technique today, very good squats in particular, which was awesome. Lots of power in the snatches and feeling solid with my technique, doing a much better job the last month or so of really getting into the hips and loading the bell in the back-swing, and when doing that well the bell just pops up into lockout, even at heavier weights. Solid work today. Grateful to be able to solidly work through a training session in this manner, with these size bells.
