6:05am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:35am - 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 20kg with 3 presses and rotations, 1/1
6:50am- Training session - 32kg 2H HSP, 24kg SN
2x:
single leg bridges x 5/5
20kg TGU w high bridge x 1/1
24kg GSq x 5
3x:
laying cross crawls x 5/5
48kg DL x 5
20kg BU PR x 1/1
Superset 6x:
32kg 2H Hike Swing Park x 5
24kg SN x 10/10 (set down between sides)
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:30am - Complete
Notes - Ok, writing this Monday evening. Another good day. I made an adjustment in my snatch technique, by being more aggressive from lockout down into the hinge, trying to make that a quick movement, keeping the bell very close to my body, and then hinging right as the bell got to my waist. The more aggressive flip and speed out of lockout definitely made these snatches way more powerful, I had a little better hinge, more loaded. The technique change was on Kevin's advice, very good tip. I took a video and I feel my hinge needs to be deeper and can be better, so that is something to work on. I was more taxed this week than last, with the same reps, and could tell during the session that the increase in power was fairly significant. As a result, I elected to keep the rep count the same as last week, because this just felt like more work today. This is another reminder that it's not about just counting reps, it's about making reps count. Period. A good lesson. Now to get some recovery in the next several days.
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