6:00am - Joint mobility drills - 30 minutes
6:30am - 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)
7:00am - Training session with Ross - Focus on PPR and C&PPR, DB SW
Warm up -
TGU 24kg, single each arm
DB DL 44/40 kg (ASym), 5, 1H alternating, 5 each arm
DB BU Sq 16 kg, 2
TK SSPR with 16kg, 5 each arm
We worked on a "helper" drill to cue correct ab contraction for the PPR. This involved laying on my back on the ground and touching hands to opposite feet in a bicycle motion, keeping my neck long.
The following combination was done as follows, waiving the weights between 20 and 24 kgs for 3X per weight:
3X (alternating from 20 to 24):
DB SW 20kg, 5
PPR 20kg, 5
3X
DB SW 24kg, 5
PPR 24kg, 5
Finisher - did 10X 2H SW with the 40 kg - felt super light and easy.
8:15am - Complete
Notes -
DB SW with 24s felt very very good and the PPR is improving for certain, getting better connection between the hinge and push up with the bell. Given that I had done PPR and C&PPR the day before, this was lot of pressing, and I did not feel much fatigue.
6:30am - 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
Roll to press (TGU start) - shoulder cam shafts, each arm
7:00am - Training session with Ross - Focus on PPR and C&PPR, DB SW
Warm up -
TGU 24kg, single each arm
DB DL 44/40 kg (ASym), 5, 1H alternating, 5 each arm
DB BU Sq 16 kg, 2
TK SSPR with 16kg, 5 each arm
We worked on a "helper" drill to cue correct ab contraction for the PPR. This involved laying on my back on the ground and touching hands to opposite feet in a bicycle motion, keeping my neck long.
The following combination was done as follows, waiving the weights between 20 and 24 kgs for 3X per weight:
3X (alternating from 20 to 24):
DB SW 20kg, 5
PPR 20kg, 5
3X
DB SW 24kg, 5
PPR 24kg, 5
Finisher - did 10X 2H SW with the 40 kg - felt super light and easy.
8:15am - Complete
Notes -
DB SW with 24s felt very very good and the PPR is improving for certain, getting better connection between the hinge and push up with the bell. Given that I had done PPR and C&PPR the day before, this was lot of pressing, and I did not feel much fatigue.
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