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 into FS, mixed with 1H SW, varying weights.
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
TK PR with 20 kg, 5 L/R
The following was done as a chain (CL 1X L, FS 1X L, CL 1X R, FS 1X R, up to 5X):
CL 20, 5X L/R
FS 20, 5X L/R
CL 24, 5X L/R
FS 24, 5X L/R
CL 28, 5X L/R
FS 28, 5X L/R (could only get 3 L, had to put bell down and then pick back up to get final 2)
The following was done 1X after the CL FS chain:
1H SW 20, 10X L/R
1H SW 24, 5X L/R
1H SW 28, 5X L/R
I then repeated the above CL FS chain, and then repeated the 1H SW series.
Finisher-
SN 16, 5 L/R, 2X
2H SW with 32 kg, 10
6:50am - Complete
Notes - Good session, I liked these movements and the varying weights was a good approach. Best part of training was a very SN reps with the 16 that just felt damn good. I like that weight right now with SN. I have just a bit of confidence with it and I want to really GTG with the 16. I am noticing calluses getting very rough however and I must do something about my hand care.
Roll to press (TGU start) - shoulder cam shafts, each arm
6:00am - Training session - Focus on CL into FS, mixed with 1H SW, varying weights.
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
TK PR with 20 kg, 5 L/R
The following was done as a chain (CL 1X L, FS 1X L, CL 1X R, FS 1X R, up to 5X):
CL 20, 5X L/R
FS 20, 5X L/R
CL 24, 5X L/R
FS 24, 5X L/R
CL 28, 5X L/R
FS 28, 5X L/R (could only get 3 L, had to put bell down and then pick back up to get final 2)
The following was done 1X after the CL FS chain:
1H SW 20, 10X L/R
1H SW 24, 5X L/R
1H SW 28, 5X L/R
I then repeated the above CL FS chain, and then repeated the 1H SW series.
Finisher-
SN 16, 5 L/R, 2X
2H SW with 32 kg, 10
6:50am - Complete
Notes - Good session, I liked these movements and the varying weights was a good approach. Best part of training was a very SN reps with the 16 that just felt damn good. I like that weight right now with SN. I have just a bit of confidence with it and I want to really GTG with the 16. I am noticing calluses getting very rough however and I must do something about my hand care.
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