5:00am - Joint mobility drills - 30 minutes
5:30am - 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 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
5:45am - Training session - Focus on DB C&P with 24kg, test how it compares to one week. Trying to get to 5X 1,2,3,4,5
Warm up -
GSq, 24kg , 5
GSq, 32kg , 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5
DB C&P with 24kg, 5X (1,2,3,4,5), cleaning bell between each rep (PR - got it done)
Between each C&P set - SL DL (no KBs), 3X each leg
C&P 32kg, 1X L/R (went up easy)
Finisher -
DB SN with 16s (2X, 5)
2H SW with 32 kg, 1X (10)
6:50am - Complete
Notes -
Finally broke through the plateau - got it done, and without a problem - I had some in the tank at the end. Got a few quick breaks as both of my kids woke up during the training session, so came back to each set with a little energy after 1-2 minutes of rest taking care of them. It felt good to reach this milestone. Now, to keep progressing toward the strict PR 1/2 body weight goal which for me at 185 lbs would be the 40kg. I can press the 32 for singles. I am pretty sure I can press a 36 if I was really fresh and warmed up, though I have not tried. Going to talk to Ross about different ways I might go from here to keep that in sight.
Warm up -
GSq, 24kg , 5
GSq, 32kg , 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5
DB C&P with 24kg, 5X (1,2,3,4,5), cleaning bell between each rep (PR - got it done)
Between each C&P set - SL DL (no KBs), 3X each leg
C&P 32kg, 1X L/R (went up easy)
Finisher -
DB SN with 16s (2X, 5)
2H SW with 32 kg, 1X (10)
6:50am - Complete
Notes -
Finally broke through the plateau - got it done, and without a problem - I had some in the tank at the end. Got a few quick breaks as both of my kids woke up during the training session, so came back to each set with a little energy after 1-2 minutes of rest taking care of them. It felt good to reach this milestone. Now, to keep progressing toward the strict PR 1/2 body weight goal which for me at 185 lbs would be the 40kg. I can press the 32 for singles. I am pretty sure I can press a 36 if I was really fresh and warmed up, though I have not tried. Going to talk to Ross about different ways I might go from here to keep that in sight.
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