1/10/2013 Thursday January 10, 2013

6:15am - Joint mobility drills - 30 minutes

6:45am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

7:00am - Training session with Ross - Focus on single and DB SL DL, DB SW

Warm up -

The following combination was done for 1X:

DB DL 44 kg, 5, 1H alternating, 5 L/R (PR for the DL)
TGU 20kg, 1 L/R
DB BU Sq 16 kg, 2
DB TK SSPR with 16kg, 5

The following combination was done for 1X:

DB DL 44 kg, 5, 1H alternating, 5 L/R
TGU 24kg, 1 L/R
DB BU Sq 20 kg, 2 (PR for DB BU Sq)
DB TK SSPR with 16kg, 5 L/R

We then worked on 1H and DB SL DL techniques with the 12 kg bells.
Combinations essentially of 3-5 reps each leg with 12s.  The focus was on a straight back leg, really stretching to engage the glute on the stretching leg side, as well as keeping elbows straight and shoulders locked in with lats engaged  (DL position).  We introduced the 1H which I liked.  We used 16s last week and that felt like too much weight.

The following combination was done for 3X, with the 1H single leg deads intermixed between each set:
DB SW 24kg, 7

The finisher was:

1H SW 32 kg, 2X 5 L/R

8:15am - Complete

Notes -
DB SW with 24s felt very very good.  I should stalk DB 28s because I believe I am there to try this.  Going to do that next time.

Ross gave me some tips on the 1H SW with the 32s.  Need to get that hip hinge, snap, and keep shoulders straight with the bell in the floating position.  I'll work down with the 28 and get better form, and just do 1-2 reps with the 32s.