9:25am - 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
9:40am- Training session - 40kg CL& FSQ, 20kg snatching 7 mins
2x:
20kg TGU with bridge to windmill, 1/1
32kg Gsq, 5
40kg 2H SW HSP, 1x 5
40kg CL&FSQ, off hand helping, 1/1, x 5 (used less help on the off hand than last week)
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, SN 5/5
20kg 2H SW, 10
10:15am - Complete
Notes - Solid day. Didn't get much sleep, but powered through. Was good to see some improvement on using less help on the 40kg FSQ (quite a bit less on the off hand), and I also improved the snatches by 10 reps week over week. I was able to get the first 100 snatches in 4:45, so ahead of the snatch test requirement (albeit this is a 20kg and not a 24kg bell today). Need several nights of good sleep here. Abductors are tight, really trying to work on those but am finding it difficult to get those and hamstrings fully stretched out.
