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) - 16 kg shoulder cam shafts, each arm
Roll to press (TGU start) - 16 kg shoulder cam shafts, each arm
5:45am - Training session - Focus on SN with 16kg, 20 kg
Warm up -
GSq, 20kg and 28kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 L/R
TK SS PR with 20kg, 2X (5)
The following was done for before each set of SN:
1H SW 20 kg, 10 L/R
1H SW 24 kg, 5 L/R
1H SW 28 kg, 5 L/R
1H HP 20 kg, 5 L/R
1H HP 24 kg, 5 L/R
SN:
1H SN 16 kg, 7 L/R, 6 L/R, 5 L/R, 4 L/R ,3 L/R ,2 L/R ,1 L/R (without setting down the bell)
1H SN 20 kg, 5 L/R, 4 L/R ,3 L/R ,2 L/R ,1 L/R (without setting down the bell)
1H SN 20 kg, 5 L/R, 4 L/R ,3 L/R ,2 L/R ,1 L/R (without setting down the bell)
Heavy CL with 32 kg, 2 each arm
2H SW with 32 kg, 2X (10)
7:00am - Complete
Notes - Candidly a very disjointed training day. My son woke up at 6am near the beginning of my training work. I ran inside to check with him several times during the session. My daughter then work up around 6:45am. This probably added 20 extra minutes to the session and a lot of stops/starts. I also pulled too hard on the SN with the 20s with my R side, which isn't surprising given that is my strong side (not enough hip snap). I felt a muscle pull in the R trap near the end and this will end up having me do a lot of foam rolling work I expect. No reason to SN with the 20 right now - I need to get better with the 16. I also am banging my left wrist on some reps with the 16 and 20 due to not "punching" up quick enough. Not the best day, but what do you do.
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