6:45am - 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
7:00am- Training session - SFG 1 testing, pressing
24kg TGU, 3/3 windmills
24kg GSq, 5
paralletes, 20 second hold
32kg TGU, 1/1
24kg 1H SW, 10/10
DB 24kgs CL, 5
DB 24kgs FSQ, 5
24kg SN, 5/5
24kg PR, 5/5
32kg PR, 1/1
36kg PR, 1/1
40kg PR, missed on right, got the left
40kg PR, missed on right, loaded clean on the left
40kg PR, missed on right, loaded clean on the left
24kg SN, 5 minutes - snatch test 100 reps
got 100 reps right as the alarm started to go off - got it.
Rep scheme was
20/20, 10/10, set the bell down - 50 reps, at 2 minutes
10/10, set the bell down - at 70 reps
5/5, 5/5, set the bell down - 90 reps
5/5 and a rush on the final 10 to get to 100 reps total in time
24kg 2H SW - 10
Notes - Somewhat of a mixed bag today given the results of trying to press the 40kg. The 36kg went up no problem. With the 40kg, I definitely see the limitations I have with being a little tighter in the pec, and the forearm, elbow, on the right side. This is a mobility pattern I have to do something about if I am going to break through here. My technique just was not good enough, I was not using the lats and glutes enough on the R side. I felt like I let my shoulder rise and felt the press way too much in the arm / elbow and not enough in the lat / glute. I am extremely frustrated but so it goes, back to the drawing board. I salvaged something here by being able to complete the snatch test at least. I have only successfully completed it 3 total times - once before SFG1, at SFG1, and today. So that is something. Not an ideal rep scheme, I was absolutely struggling with my wind, it was not a strength problem. Grip was a slight issue too. I likely need longer rep sets on the snatch the next few weeks to get ready. But - I did get it.
