2/13/12 Wednesday February 13, 2013

6:00am - Joint mobility drills - 45 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) - 16 kg shoulder cam shafts, each arm

7:15am - Training session with Ross - Focus on DB Bent over Rows, DB CL, SN and DB SN (new movement).

Warm up -

TGU 20kg, L/R
TGU 24kg, L/R
TGU 28kg, L/R
DB DL 48kg, 2X (5)
OH walks with 24kg

We started with some SW, about 25 reps L/R using 20, 24, and 28.

We then worked a sequence (about 6-7 sets) of DB Bent Over Rows with 14s, into DB CL with 20s or 24s, back to DB Bent Over Rows, then to SN with a 16, and then eventually DB SN with 12s and then 16s.    Reps per set were about 5.

8:30am - Complete

Notes - Good session, did DB SN for the first time and it was flat out awesome, really actually felt better than SN for me.  We grooved some technique for the DB CL by using Bent Over Rows to try and really get a feel for using the lats in the DB CL to keep the bells very close to by body, eliminating bounce on the catch in the rack.  It was working.  On the SN and DB SN, worked short sets really trying to throw the bell back and punch up hard at the top.  I really look forward to working this DB SN some more and seeing how that can improve over time.