6:30am - Joint mobility drills - 30 minutes
7:00am - 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
Roll to press (TGU start) - 16 kg shoulder cam shafts, each arm
7:30am - Training session with Ross - Focus on DB FS
Warm up -
TGU 20kg, L/R
TGU 24kg, L/R
TGU 32kg, L/R
Ross gave me a few cues on moving my pelvis during the TGU which were good reminders.
We really focused on DB FS almost exclusively this session. We worked in some assistance drills in between the DB FS such as the goblet squat with curls, hanging leg raises.
Warm up - DB FS 20s, 5
DB FS 24s, 5 (2X)
DB FS 28s, 2 (5X)
8:30am - Complete
Notes - Good session. Felt a lot of power on the DB FS with the 24s and the 28s. Ross provided some good cues with my elbow position, really ensuring the elbows touched very close to by body, deep in the squat position, straight back and very broad shoulders, no shelving.
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