Monday 12th February
Morning mobility routine.
Easy strength
BB press: 45kg x 5, 5
Bench press: 60kg x 5, 5
1/2 hanging leg raise: 5, 5, 5
Light and easy on the press. I will emphasize standing press over bench press, because I never had much success in improving the bench, and I don't like the lift. So I will keep the bench fairly light, focusing on technical details and pushing the press up. The goal is a bodyweight overhead press in 2018.
Time to work on one weakness: abzzzz. Working the lower part of HLR for the time.
SFG practice
Getup: 28kg, 1+1, 32kg, 1+1, 1+1, 1+1, 1+1
I felt like I could do more sets at 32kg. I ended up doing 2 reps at 28kg and 8 at 32kg, playing it safe (i.e. no rushing), and performing in a little less than 15 minutes. Not Simple yet, but it is not that far for a lift I have not practiced heavy for a loooong time.
Double cleans: (24kg x 2), 5, 5, 5
Press: 24kg, 5+5
Double front squat: (24kg x 2), 5
Snatch: 24kg, 5+5
I pushed the volume on cleans today, but left the other ones at only one set. It felt like enough for a practice. I want to keep energy for the swing session.
Swings session. Dice 1, 2, 4, 4 (1 set@28kg, 2 sets@40kg, 8 sets@32kg)
1H swing, EMOM: 28kg x (5+5), 32kg x 10, 10, 40kg x 7, 7, 32kg x 10, 10, 10, 10, 10, 10
Happy to have a not too long session today...
There will be a slight increase in kettlebell volume this week, and then a a few days of rest leading to the Paris SFG.
Morning mobility routine.
Easy strength
BB press: 45kg x 5, 5
Bench press: 60kg x 5, 5
1/2 hanging leg raise: 5, 5, 5
Light and easy on the press. I will emphasize standing press over bench press, because I never had much success in improving the bench, and I don't like the lift. So I will keep the bench fairly light, focusing on technical details and pushing the press up. The goal is a bodyweight overhead press in 2018.
Time to work on one weakness: abzzzz. Working the lower part of HLR for the time.
SFG practice
Getup: 28kg, 1+1, 32kg, 1+1, 1+1, 1+1, 1+1
I felt like I could do more sets at 32kg. I ended up doing 2 reps at 28kg and 8 at 32kg, playing it safe (i.e. no rushing), and performing in a little less than 15 minutes. Not Simple yet, but it is not that far for a lift I have not practiced heavy for a loooong time.
Double cleans: (24kg x 2), 5, 5, 5
Press: 24kg, 5+5
Double front squat: (24kg x 2), 5
Snatch: 24kg, 5+5
I pushed the volume on cleans today, but left the other ones at only one set. It felt like enough for a practice. I want to keep energy for the swing session.
Swings session. Dice 1, 2, 4, 4 (1 set@28kg, 2 sets@40kg, 8 sets@32kg)
1H swing, EMOM: 28kg x (5+5), 32kg x 10, 10, 40kg x 7, 7, 32kg x 10, 10, 10, 10, 10, 10
Happy to have a not too long session today...
There will be a slight increase in kettlebell volume this week, and then a a few days of rest leading to the Paris SFG.