5:00am - Joint mobility drills - 30 minutes
5:30 - 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
5:45am - Training session - Focus on PPR, as well as C&PPR and DB SW, variety of weights on PPR (16, 20, 24) using rounds of 5 reps. 24s on the DB SW for strength.
Warm up -
GSq, 20kg and 28kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK SS PR with 20kg, 5 L/R
The following was done for 1X:
PPR - 16, 5 L/R
PPR - 20, 5 L/R
DB SW - 24s, 5
PPR - 24, 5 L/R
DB SW - 24s, 5
PPR - 20, 5 L/R
The following was done for 2X:
C&PPR - 16, 5 L/R
C&PPR - 20, 5 L/R
DB SW - 24s, 5
C&PPR - 24, 5 L/R
DB SW - 24s, 5
C&PPR - 20, 5 L/R
Finisher -
Heavy CL with 32 kg, 2 each arm, plus rack hold (10 seconds)
2H SW with 32 kg, 10
6:30am - Complete
Notes - Note that new schedule is starting of even earlier morning training - starting at 5am with joint mobility and outside for the main training work no later than 5:45, finishing by 6:30 or a few minutes thereafter. I expect to have some adjustment period where my body has to get used to the new time.
Skill is improving on the PPR and C&PPR. I elected not to do DBs but just focus on single bell work. 16s and 20s are getting easy, time to work on the 24s in a more concentrated fashion and then bump to the 28. Noticed a little fatigue in lower back which I am certain is from DLs with the bar done in Spokane the previous Friday. Definitely not pain, just some fatigue.
Roll to press (TGU start) - shoulder cam shafts, each arm
5:45am - Training session - Focus on PPR, as well as C&PPR and DB SW, variety of weights on PPR (16, 20, 24) using rounds of 5 reps. 24s on the DB SW for strength.
Warm up -
GSq, 20kg and 28kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK SS PR with 20kg, 5 L/R
The following was done for 1X:
PPR - 16, 5 L/R
PPR - 20, 5 L/R
DB SW - 24s, 5
PPR - 24, 5 L/R
DB SW - 24s, 5
PPR - 20, 5 L/R
The following was done for 2X:
C&PPR - 16, 5 L/R
C&PPR - 20, 5 L/R
DB SW - 24s, 5
C&PPR - 24, 5 L/R
DB SW - 24s, 5
C&PPR - 20, 5 L/R
Finisher -
Heavy CL with 32 kg, 2 each arm, plus rack hold (10 seconds)
2H SW with 32 kg, 10
6:30am - Complete
Notes - Note that new schedule is starting of even earlier morning training - starting at 5am with joint mobility and outside for the main training work no later than 5:45, finishing by 6:30 or a few minutes thereafter. I expect to have some adjustment period where my body has to get used to the new time.
Skill is improving on the PPR and C&PPR. I elected not to do DBs but just focus on single bell work. 16s and 20s are getting easy, time to work on the 24s in a more concentrated fashion and then bump to the 28. Noticed a little fatigue in lower back which I am certain is from DLs with the bar done in Spokane the previous Friday. Definitely not pain, just some fatigue.
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