5:15am - Joint mobility drills - 30 minutes
5:45am - 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
Roll to press (TGU start) - shoulder cam shafts, each arm
6:00am - Training session - Focus on TGUs, but warm up with Windmills to get feel
Warm up -
The following was done in combination for 2X:
Tall kneeling 1H press with 20 kg, 5 each arm - significant emphasis on firing lats and slow negatives
Windmills with 16 kg, 1, 20 kg, 1
TGUs (all done back to back with no rest):
20 kg, 2 L/R
24 kg, 2 L/R
28 kg, 1 L/R
6:30am - Complete
Notes - Had to do a lot of stretching on joint mobility - pretty tight from the previous 2 days of PPR.
Definite improvement on the TGUs from the previous week, and was able to rep with the 20 and the 24 very easily. Once I get a couple of reps on the 28, I will move to try for a 1RM with the 32. Probably about 2-3 weeks from now. Shoulders felt extremely good all day after the TGUs.
Warm up -
The following was done in combination for 2X:
Tall kneeling 1H press with 20 kg, 5 each arm - significant emphasis on firing lats and slow negatives
Windmills with 16 kg, 1, 20 kg, 1
TGUs (all done back to back with no rest):
20 kg, 2 L/R
24 kg, 2 L/R
28 kg, 1 L/R
6:30am - Complete
Notes - Had to do a lot of stretching on joint mobility - pretty tight from the previous 2 days of PPR.
Definite improvement on the TGUs from the previous week, and was able to rep with the 20 and the 24 very easily. Once I get a couple of reps on the 28, I will move to try for a 1RM with the 32. Probably about 2-3 weeks from now. Shoulders felt extremely good all day after the TGUs.
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