6:25am - Joint mobility drills - 30 minutes
6:55am - 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
7:10am - Training session - Focus on DB C&P with 24kg
Warm up -
GSq, 24kg , 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK DB PR with 16kg, 5
DB C&P with 24kg, 3X (1,2,3,4,5), cleaning bell between each rep
Between each C&P set - DB Sq with 16kg, 5X
Finisher -
Hike and park with 32 kg, 3 each arm (warm up for C&P)
C&P with 32 kg, 1 each arm (equals PR set one week ago)
2H SW with 32 kg, 1X (10)
7:55am - Complete
Notes -
DB C&P felt solid, but challenging due to PPR training yesterday with Ross. This limited the number of sets (I wanted 5 sets, but quickly determined that 3 sets with extremely good technique was going to be fine). Further, since going to doing CLs between each rep the last several weeks (previously was doing MPs for DB PR, only cleaning to start each ladder), incorporating a CL for each rep significantly increases fatigue.
Focused on good CLs and trying to press straight up from shoulders and pressing feet into ground (looking to find that "column" feeling). The last rep in each ladder (5) was tough but form was good and lockout was achieved.
After completing the DB C&P felt fine to try a single C&P with the 32. Nailed both arms and each was easier than the PR achieved last week doing the same lift. I will try to add 1 rep and get 2 on each arm a week from now. It is clear I have 2 reps in the R arm but not certain about L, particularly with fatigue at the end of a training session.
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