8/29/15 Saturday August 29, 2015 (weighted pull-ups, push-ups, DB 28kg carries)

Writing this on Sunday night.  Got to this training in the morning on Saturday with the kids before swimming lessons and a soccer coaching clinic.  Big day but got this in and got it done.

Hanging from rings

2 pull-ups (rings)
5 push-ups

3 pull-ups
5 push-ups

5 pull-ups
5 push-ups

Weighted pull-ups, with an 8kg KB

3

Weighted pull-ups with a 12kg KB

2
2
2
1

10 reps total for weighted pull-ups

5 push-ups
5 push-ups

Break for 5 hours or so

DB 28kg farmer carries, 3 sets, about 90 seconds or more for each set

This was good. The changes in technique that Kevin showed me on the weighted pull-ups with my feet are big, and really are making this less strenuous on my low back / obliques which is very good.  Making this more of an upper-body exercise which is what it needs to be.  Everything felt pretty good actually and I am very encouraged.  Ready to move up to DB 32kgs on the carries for the next session as well.  Good day.

8/28/15 Friday August 28, 2015 (20kg SN, 5/5 for 10 mins)

7:45am - belly breathing, OS resets, lacrosse ball work, hamstring and glutes  - 45 minutes

8:30am - 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

8:45am- Training session - 20kg SN 5/5, on the min, 10 mins

2x:
16kg TGU, 1/1
16kg SLDLs, 5/5

20kg GSQ, 10

20kg SN, 5/5, on the min, 10 minutes

100 snatches

9:05am - Complete

Notes - Finally getting around to writing this on late Sunday night.  Good session.  Pretty tired in the morning, but was taking the day off from work and that was nice.  Watching the low back / oblique stuff on the L side, did some one legged glute work to get things warmed up, that always seems to help. Snatches were really solid.  Good hip hinge, and good lockout in the knees before the bell landing in OH lockout.  My snatch has improved with the need to really focus on technique and make sure I am hinging and using my glutes and not the low back.  Slowing down the snatch enough where I am not thinking about the time at all and just completely focused on technique is definitely the way to go for me.  Pushing up a quick snatch rep count is not something I am interested in right now at all.  Getting the in the reps, yes, but in a controlled manner.