6:15am - Joint mobility drills - 30 minutes
6:45am - 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
7:00am - 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 (first time with 20kg)
TGUs (all done with each arm back to back with no rest between arms):
20 kg, 1
24 kg, 1
28 kg, 1
7:30am - Complete
Notes - Had a full body massage the previous afternoon which was very helpful to work out some elbow, forearm and oblique (psoas right side) stuff. However our son was up all night sick and so I got started late and was very tired. The TGUs with the 24 and 28 felt very heavy and forced me to really focus on technique. I wanted to get multiple reps today with each bell on the TGUs without setting the bell down, but in the physical state I was in, that didn't make sense and I backed off.
The Windmills felt extremely good and I liked the heavier weight with the 20kg. I believe the full body massage helped provide a little more flexibility in the hips which I took advantage of.
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 (first time with 20kg)
TGUs (all done with each arm back to back with no rest between arms):
20 kg, 1
24 kg, 1
28 kg, 1
7:30am - Complete
Notes - Had a full body massage the previous afternoon which was very helpful to work out some elbow, forearm and oblique (psoas right side) stuff. However our son was up all night sick and so I got started late and was very tired. The TGUs with the 24 and 28 felt very heavy and forced me to really focus on technique. I wanted to get multiple reps today with each bell on the TGUs without setting the bell down, but in the physical state I was in, that didn't make sense and I backed off.
The Windmills felt extremely good and I liked the heavier weight with the 20kg. I believe the full body massage helped provide a little more flexibility in the hips which I took advantage of.
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