5:45 - 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
6:00am - Training session - Focus on CL, FS, mixed with 1H SW, varying weights, finish with SN.
Warm up -
GSq, 20kg and 28kg, 5, 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5
Variety day, mixing CL, FS, SW
CL 20, 5X L/R
CL 24, 5X L/R
CL 28, 5X L/R
CL 32, 3X L/R
CL into FS 20, 5X L/R (this series went CL 1 rep, FS 1 rep, CL 1 rep)
CL into FS 24, 5X L/R
CL into FS 28, 5X L/R
CL into FS 32, 1X L/R
The following was done after the CL FS chain:
1H SW 20, 10X L/R
1H SW 24, 10X L/R
1H SW 28, 5X L/R
Finisher-
DB SN 16, 5 L/R, 3X
2H SW with 32 kg, 10
6:50am - Complete
Notes - Good session. Filling this out on Friday 2/22 and honestly having a little trouble remembering exactly how much work I did, but I think this is reasonably accurate.
Roll to press (TGU start) - shoulder cam shafts, each arm
6:00am - Training session - Focus on CL, FS, mixed with 1H SW, varying weights, finish with SN.
Warm up -
GSq, 20kg and 28kg, 5, 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5
Variety day, mixing CL, FS, SW
CL 20, 5X L/R
CL 24, 5X L/R
CL 28, 5X L/R
CL 32, 3X L/R
CL into FS 20, 5X L/R (this series went CL 1 rep, FS 1 rep, CL 1 rep)
CL into FS 24, 5X L/R
CL into FS 28, 5X L/R
CL into FS 32, 1X L/R
The following was done after the CL FS chain:
1H SW 20, 10X L/R
1H SW 24, 10X L/R
1H SW 28, 5X L/R
Finisher-
DB SN 16, 5 L/R, 3X
2H SW with 32 kg, 10
6:50am - Complete
Notes - Good session. Filling this out on Friday 2/22 and honestly having a little trouble remembering exactly how much work I did, but I think this is reasonably accurate.
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