5:45am - Joint mobility drills - 30 minutes
6:30 - 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
6:45am - Training session - Focus on PPR and DB PPR, as well as C&PPR and DB C&PPR, variety of weights (16, 20, 24) using rounds of 5 reps
Warm up -
GSq, 20kg and 24kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5
PPR - 16, 5 L/R
DB PPR - 16s, 5
PPR - 20, 5 L/R
C&PPR - 20, 5 L/R
DB PPR 20s, 5
DB C&PPR - 20s, 5
PPR - 24, 5 L/R
C&PPR - 20, 5 L/R
DB C&PPR - 20s, 5
DB C&PPR - 16s, 5
C&PPR - 20, 5 L/R
C&PPR - 24, 3 L/R (felt fatigue, time to stop)
Finisher -
Heavy CL with 32 kg, 2 each arm, plus rack hold (10 seconds)
2H SW with 32 kg, 10
7:30am - Complete
Notes - On suggestion of Ross I am subbing out the single C&P with the 28 for PPR for some time so I can hone this skill. Really a pretty good training session and given the focus on one lift, more volume than usual which was good. The 16s and 20s felt good and I was getting decent hip snap.
For DBs, 16s were good, 20s, hard to get consistent hip snap. The DBs felt a bit odd with legs having to be so wide. On the DB C&P the wide stance feels good, but here, I wanted to be narrower but moving the legs around seemed like a waste of both time and that I would lose tension.
24s were hit and miss despite the fact I can DB C&P these for many sets/reps.
We are going at the PPR again tomorrow and hopefully today's session built some muscle memory vs. fatiguing me too much for tomorrow.
Roll to press (TGU start) - shoulder cam shafts, each arm
6:45am - Training session - Focus on PPR and DB PPR, as well as C&PPR and DB C&PPR, variety of weights (16, 20, 24) using rounds of 5 reps
Warm up -
GSq, 20kg and 24kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5
PPR - 16, 5 L/R
DB PPR - 16s, 5
PPR - 20, 5 L/R
C&PPR - 20, 5 L/R
DB PPR 20s, 5
DB C&PPR - 20s, 5
PPR - 24, 5 L/R
C&PPR - 20, 5 L/R
DB C&PPR - 20s, 5
DB C&PPR - 16s, 5
C&PPR - 20, 5 L/R
C&PPR - 24, 3 L/R (felt fatigue, time to stop)
Finisher -
Heavy CL with 32 kg, 2 each arm, plus rack hold (10 seconds)
2H SW with 32 kg, 10
7:30am - Complete
Notes - On suggestion of Ross I am subbing out the single C&P with the 28 for PPR for some time so I can hone this skill. Really a pretty good training session and given the focus on one lift, more volume than usual which was good. The 16s and 20s felt good and I was getting decent hip snap.
For DBs, 16s were good, 20s, hard to get consistent hip snap. The DBs felt a bit odd with legs having to be so wide. On the DB C&P the wide stance feels good, but here, I wanted to be narrower but moving the legs around seemed like a waste of both time and that I would lose tension.
24s were hit and miss despite the fact I can DB C&P these for many sets/reps.
We are going at the PPR again tomorrow and hopefully today's session built some muscle memory vs. fatiguing me too much for tomorrow.
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