9:40am - 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
9:55am- 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 7/7
20kg 2H SW, 10
10:30am - Complete
Notes - Worn down for sure. Got some extra sleep last night, that helped. Abductors are tight, took quite some time the morning stretching and mobilizing them, foam roll, etc. which helped a lot. Training was solid. Cleans with a 40kg and into a FSQ are probably never going to be easy, but the movement was strong. I was able to slighting improve on the snatch numbers. Tough sledding. Right shoulder and elbow are a little tight, and need some attention. One more training session tomorrow and then a back off week, which seems to be coming again at just the right time and for which I plan to enjoy and take advantage of including spending time on the Oregon coast with my kids, and a trip to Spokane with my new lady friend. Should be a great week next week.
