8:40am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:55am- Training session - 24kg KB aerobics ladder
24kg TGU + windmill, 1/1
32kg GSq, 5
DB 16kgs batwings, 3
32kg TGU, 1/1
24kg GSq, 5
DB 16kgs batwings, 3
24kg TGU + windmill, 1/1
32kg GSq, 5
DB 16kgs batwings, 3
20 minutes KB aerobics ladder:
24kg 1H SW1 SN 1 FSQ 1, switch hands
24kg 1H SW2 SN 2 FSQ 2, switch hands
24kg 1H SW3 SN 3 FSQ 3, switch hands
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:30am - Complete
Notes - Solid, felt I had better wind today. Did a 32kg TGU, first time I think since SFG II in August, lol. Was harder than I thought it would be! Snatching the 24kg felt great. I have not snatched much in the last 6-7 months but one thing I did learn at SFG II was to get my breathing right, and exhale right out of the hole to help get the bell up to lockout easier. Before SFG II, I had been in the bad habit of exhaling too late, maybe around eye level of the bell. I am a lot stronger now, but also getting the breathing right is a huge help. Love the snatch, just love it.
