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
7:15am - Training session with Ross - Focus on DB SL DL, PPR, DB SW
Warm up -
TGU 20kg, single each arm
DB DL 36 kg, 5, 1H alternating, 5 each arm
DB BU Sq 16 kg, 2
TK SSPR with 16kg, 5 each arm
The following combination was done for 1X:
DB SW 20kg, 5
PPR 20kg, 5 each arm
We then worked on DB SL DL techniques with the 16 kg and 12 kg bells.
Combinations essentially of 3 reps each leg with 16s, then 2 with 12s, back to 3 with 16s. The focus was on a straight back leg, really stretching to engage the glute on the stretching leg side, as well as keeping elbows straight and shoulders locked in with lats engaged (DL position).
The following combination was done for 3X, with the single leg deads intermixed between each set:
DB SW 24kg, 5
PPR 24kg, 5 each arm was the goal (it ended up being 5, 4, 3)
8:15am - Complete
Notes -
DB SW with 24s felt very very good. I should stalk DB 28s because I believe I am there to try this.
The SL DLs were good. Need to reinforce keeping a flat back and really look to fire the glute on the stretching leg hard.
The PPR needs work. Felt fatigued on the 24s and the hips were not driving the bell enough. I need to drop a bell size to the 20kg and really hone technique, then back up to the 24. Doing DB SW with 28s should help make the 20kg feel "light" on the PPR.
Firstly, much respect to you for putting this together. Accountability is everything. And inviting all of the interweb to be your accountability partner is ballsy -- good on you.
ReplyDeleteI recommend you work your push press with a wide variety of weights, even down to 12. (and DB 12) You'll probably find that even a small weight like the 12 will challenge your core in the hip snap to push press, and teach your core and hips something. One of these days, do some weight ladders on push press (1H or DB) everything 12 to 24. See what happens.
Your training and commitment inspires me. Thank you.
--Ross