6:45am - 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
7:00am- Training session - 36kg CL+PPR, push-ups
24kg TGU x 1/1
20kg BU FSQ x 3/3
20kg BU PR x 3/3
24kg TGU x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 3/3
24kg 2H SW x 10
24kg 1H SW x 10/10
32kg 2H SW x 10
32kg 1H SW x 10/10
24kg CL+PPR x 5, set down, switch hands
32kg CL+PPR x 5, set down, switch hands
36kg 2H SW x 10
36kg 1H SW x 5/5
5x:
36kg CL+PPR x 3, set down, switch hands
pull-up x 2
push-ups x 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:00am - Complete
Notes - Very good efforts today. Felt good. Trying to slowly build up volume of 1H SW with the heavier bells, 32 and 36kg will be the sweet ones. The intention is to work on those heavier 1H SW to improve my snatching ability. Still like the push press for power generation and I still think heavy reps with a good overhead hold and active negative will help the heavy one-arm press. I need to get things to the point where I can comfortably do the 40kg for doubles and triples, and 44kg and 48kg for singles. That is the goal, get those heavy bells overhead and work the negatives and just build overall reps with the clean etc. working toward the 1RM press.
