6:35am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
6:50am- Training session - SW / SN 32kg
3x:
24kg TGU x 1/1
Scales x 1/1
48kg DL x 5
32kg 2H SW x 5
28kg 1H SW x 3/3
24kg SN x 2/2
28kg SN x 2/2
32kg SN x 2/2
36kg 2H SW x 5
28kg 1H SW x 3/3
32kg SN x 4/4
3x:
40kg 2H SW x 5
28kg 1H SW x 3/3
32kg SN x 4/4
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 - Really good training session this morning. No ill effects for the left shoulder, seems to have worked out the kinks the last couple of days from whatever happened Wed morning with my first pull-up. Still something to watch. On all snatches today I decided to set the bell down between each arm, no hand switches. I just really wanted to focus on power and technique, particularly when snatching the 32kg. I have not gone back and checked my training log but I think it has been a long, long, long time since I snatched the 32kg. Definitely over a year, it might be a year and a half or even two years. I am not sure if the reps today were a PR with the 32 but they might be. In any event, I built up to this and it felt very solid, controlled, good. I am pleased.
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