6:15am - 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
6:45am- Training session - You Don't Know Squat 1.0 Week 1 Day 1
24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 2
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU PR x 1 BU FSQ x 1
48kg DL x 5
32kg 2H SW x 10, x 3
DB 24kgs FSQ x 4 PR x 4
20 minutes:
DB 28kgs FSQ x 4 PR x 4
I got in 5 sets, started failing, decided I needed to bell down
DB 24kgs FSQ x 4 PR x 4
I got in 6 sets I believe, the last several were very challenging with the PR
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:45am - Complete
Notes - Tough day, tough day. I went through Geoff Neupert's programs and picked another one from Kettlebell Express Ultra Reloaded which is double-bell focused. His stuff is fantastic. I wanted to try and do a Front Squat focused program which I think could help me with clean and jerks, focusing on improved leg strength. Program called for using a bell based on a 10 rep max of the hardest lift. I was damn stupid here and started with the 28s this morning. I can definitely press a 28kg 10 times - I cannot, as I quickly realized, press 2 28s 10 times. Made the mistake of taking a 1-bell RM and applying it to 2-bells. Just dumb. I dropped down to the 24s but by then I had expended a decent amount of energy with the 28s, and also, I think I probably was compressing the rest periods too much (10 sets of 4s in 20 minutes is frankly not enough rest, I should have been aiming for more like 8 sets, about 30ish squats and 30ish presses). So that was just stupid. I also have not done much strict pressing for many months (probably back to February actually, so 6 months, wow) of anything above a 20kg and when doing that I was working it within a complex, not as stand-alone strength work. So I will start again here Wed on the program using 24s, and then for the 3rd day that calls for FSQ + SN, I will bell down to 20s and not mess with double snatching 24s. I can do it (though I have never tried), but not 10 reps - so 20s it is. And that will be very useful. The focus of this program is the FSQ. I am a bit concerned with my left hip and low back lighting up in the old pattern that crops up, so I am going to try and balance this with backward lunges and try and get consistent soft tissue work done. This is a 6-week program.
