Training_072710_Tue

1. Pull ups 10, 5, 5 reps

2. Nerve glides
3. R phase including some I phase drill
4. Visual work
5. Kettlebell

Teaching swing

Double front SQ (24 x 2) 10 reps x 4 sets

One leg deadlift (24) 6/6 reps x 3 sets

SQ & Press with calf raise

Pistol using support bar

Windmill (only tube or 8 kg)

Ankle movement was fine. Therefore pistol was easy.

Training_072610_Mon

1. Nerve glides
2. R phase including some I phase drill
3. Visual work
4. Kettlebell

VO2 Max protocol snatch (16) (15 sec on/ 15 sec off) 8 reps x 80 sets

I could reach 80 sets
Hip & Pelvic movement is fine.
However, shoulder movement should be improved

Training_072510_Sun

I couldnt do training. Sorry.

Trainig_072410_Sat

Morning

Training in the park with Mandla

1. SQ & military press with calf raise

2. Two handed Swing on the stone pillar

3. Juggling

4. Snatch (24) only right...30 reps

Night

1. Nerve glides

2. NWU 2

3. Visual work

4. Kettlebell

VO2 Max protocol snatch (16) (15 sec on/ 15 sec off) 8 reps x 40 sets

I couldnt do 80 reps. My pelvic movement was not good

Training_072310_Fri

1. Nerve Glides

I feel fine after two days off.

Training_072210_Thu

In the morning, my spine and shoulder were too tight. I decided to stop kettlebell work today and tomorrow.

1. pull ups (9, 5, 4)

2. Nerve Glides

3. Visual Work

4. I phase

5. Windmill

Training_072110_Wed

1. Pull ups (9, 4, 4)

2. Nerve Glides

3. Visual Work

4. R phase

5. KB

One handed Swing (24) 35 reps x 3 sets

Walking Swing (16) 10 reps x 3 sets...It worked well for legs. I could find the leg power in swing.

My shoulder is jamming. I stopped overhead drills.

Training_072010_Tue

1. Nerve Glides

2. Visual Work

3. NWU 2

4. Pull ups

5. KB

TGU (24) 5 reps x 5 sets

Double Front SQ (24 x 2) 10, 8, 7 reps...I could reach 10 reps. However, after 2nd set, I couldnt.

One Leg Deadlift (24) 5 reps x 3

Pistol

Training_071910_Mon

1. Nerve Glides

2. Visual Work

3. Pull ups (9, 4, 3 reps)

4. NWU 2

5. KB

One handed Swing (24) 30/20, 30/25, 30/30 (L/R)...My right grip was too weak.

Snatch (16) L/R 32+8 / 30 + 10, 40 / 28+12

Snatch (24) 20/20 x 1 set

C & P (24) 5 reps x 3 sets

About snatch, I sometimes punched upward too strong. "Catch softly"

Training_071810_Sun

1. Nerve Glides

2. Visual Work

3. Pull ups (8, 5, 4 reps)

4. Kettlebell

TGU (24) 5 reps x 5 sets...Right shoulder movement was not good

Double Front SQ (24 x 2) 8 reps x 3 sets

One leg deadlift (24) 5/5 x 3 sets

Pistol using support bar...Ankle movement is important. Do ankle circle a lot.

Training_071710_Sat

Morning

Private session

1. Walking Swing

2. Pistol

3. One leg deadlift

4. Windmill

Night

1. Nerve Glides

2. Visual Work

3. KB

One Handed Swing (24) 30 reps x 3 sets

Snatch (24) L/R 30/22, 25/24

I reached 30 reps only in left side.

Training_071610_Fri

Day off

1. Nerve Glides

2. R phase

3. Visual Work

Training_071510_Thu

1. Pull ups 5 reps x 3 sets

2. Nerve Glides

3. Visual Work (Near & Far)...difficult

4. NWU 2

5. Kettlebell

TGU (24) 5 reps x 5 sets...Keep humeral bone in socket. It makes TGU much easier.

Double front SQ (24 x 2) 8 reps x 3 sets

Renegade Row (24) 5 reps x 3 sets

Training_071410_Wed

1. Nerve Glides

2. Visual work (push up, circle, saccade)

3. NWU 2

4. Kettloebell

One Handed Swing (24) 30 reps x 3 sets

Snatch (16) 40 reps x 2 sets

Snatch (24) 10 reps x 1 set

Double military press (24 x 2) 2 reps x 3 sets...I dont have other pair like(16 x 2). This pair is too heavy for me

When I do snatch before press, the maximum reps are higher than after press.

I often use unnecessary power for press?

Training_071310_Tue

1. Nerve Glides

2. NWU 2

3. Kettlebell

TGU (24) 5 reps x 5 sets

Double Front SQ (24 x 2) 5 reps x 5 sets

Renegade Row (24) 5 reps x 3 sets

I could keep long spine during SQ and Rowing.

Training_071210_Mon

1. Nerve Glides

2. Visual work (eye circle with one leg lifted)

3. NUW 2

4. Kettlebell

One Handed Swing (24) 30 reps x 3 sets

C & P (24) 5 reps x 3 sets

Snatch (16) 35 reps x 2 sets

Snatch (24) 7 reps x 1 set

My swing is not complete. I need practice swing more

Training_071110_Sun

1. Nerve Glides

2. Visual work

3. NWU 2

4. Kettlebell

TGU (24) 5 reps x 5 sets

Double front SQ (24 x 2) 5 reps x 5 sets

Renegade Row (24) 5 reps x 3 sets

Windmill

Pull ups 4 reps x 3 sets

Training_071010_Sat

1. Nerve Glides

2. Visual work

3. NWU 2

4. Kettlebell

One Handed Swing (24) 30 reps x 3 sets

Snatch (16) 10/10 reps

Snatch (24) 25/25 reps x 2 sets

I felt fine. Day off made me recover.

Training_070910_Fri

1. Nerve Glides

2. R phase

3. Pull ups 8, 4, 4 reps

Training_070810_Thu

1. Nerve Glides

2. Visual Work

3. NWU 2

4. Kettlebell

TGU (24) 5 reps x 3 sets...I couldnt do any more although I usually do 5 sets of 5 reps.

Double Front SQ (24 x 2) 5 reps x 3 sets

Renegade Row (24 x 2) 5 reps x 3 sets

Tomorrow, I will take rest. Do only joint mobility work.

Training_070710_Wed

1. Standing nerve glides

2. Visual work

3. NWU 2

4. Kettlebell

One Handed Swing (24) 30reps x 2 sets, 30/19 reps...I was tired

C & P (24) 5 reps x 3 sets

Snatch (16) 30 reps x 2 sets

Snatch (24) 4/4 ...I was really tired. I dont know why.

training_070610_Tue

1. Standing nerve glides

2. Visual work

3. Kettlebell

TGU (24) 5 reps x 5 sets

Double Front SQ (24 x 2) 5reps x 5 sets

Renegade Row (24 x 2) 5 reps x 3 sets

Training_070510_Mon

1. Nerve Glides

2. Kettlebell

One Handed Swing (24) 30 reps x 3 sets

C & P (24) 5 reps x 3 sets

Snatch (16) 30 reps x 2 sets

Snatch (24) 20 reps x 1 set

Traning_070410_Sun

1. Standing Nerve Glides

2. Kettlebell

One Handed Swing (24) 25 reps x 2 sets

TGU (24) 5 reps x 5 sets

July 4th

Training_070310_Sat

Morning

Private session

1. Standing Nerve Glides (lower body)

2. Kettlebell Work...Do swing more reps for snatch

Evening

1. Standing Nerve Glides

2. Kettlebell

One Handed Swing (24) 30 reps x 3 sets

Snatch (16) 30 reps x 2 sets

C & P (24) 5 reps x 3 sets

Training_0701_Thu

1. Nerve Glides (wrist & ankle)

2. Visual work

3. I phase

4. Kettlebell

One Handed Swing (24) 20 reps x 3 sets

Snatch (16) 20 reps

Snatch (24) 20/20 x 1 set, 10/10 x 3 sets

Double front SQ (24 x 2) 5 reps x 5sets

Renegade Row (24 x 2) 3 reps x 3 sets