8:15am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:30am- Training session - 40kg CL& FSQ, 20kg snatching 7 mins
2x:
20kg TGU with bridge to windmill, 1/1
32kg Gsq, 5
40kg 2H SW, 5
40kg CL&FSQ, off hand helping, 1/1, x 5
7 minutes of snatching the 20kg
20kg SN 10/10, x 3, set down and rest
20kg SN 10/10, x 2, set down and rest
20kg SN 10/10, x 1, set down and rest
40kg 2H SW, 5
9:00am - Complete
Notes - Real solid day today and interesting training combo. Those 40kg cleans into a FSQ are serious. I think this is definitely helping me. I didn't control the cleans as much as I would have wanted on certain reps. Felt strong, but the bell was just a little too far away from my body coming into the rack. I am thinking about this more from trying to press the bell from the clean, which I have not done yet. The clean needs to be tighter for pressing. I had good control, but I think this is more a matter of just having the confidence on the hip drive etc. etc. I had a lot of drive but I was cleaning the bell a little bit higher into the rack than necessary, by a few inches. Something to work on for sure, but after racking the bells I paused for a bit then brought the offhand over for support and did the front squats, at significant depth. All in all, very good. In terms of snatching the 20kg, I went at a very consistent pace for the 7 minutes. My strength is really way up. Honestly after the first few reps I thought I had grabbed the wrong bell and that I was using a 16kg. I am not kidding. The 20kg felt like a 16kg. On the first hand switch I was looking at the bell for the kgs to make sure I actually was using a 20kg. When I saw I was, I nearly laughed out loud. That was cool. With that said, my conditioning has definitely been better, it was kind of shitty actually. I should have been on pace for the snatch test and gotten at least 140 reps with this bell easy (20 snatches a minute), but I didn't have the endurance. I needed those rest periods. It was not about strength here but definitely about conditioning. That has not really been the focus of training, so it's fine. I have been putting on some real weight due to all the strength focus on conditioning has been on the way back burner. You can't train all qualities at once and really think you are going to improve everything equally. So it's all good.
