2/6/13 Wednesday February 6, 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 CL, narrow PR with the 16, 20 and 24s.  Heavy SW with the 24 and 28, as well as 1H farmer carries with the 20 and 24.

Warm up -

TGU 20kg, L/R
TGU 24kg, L/R
TGU 28kg, L/R
TGU 32kg, L/R (PR) (awesome to get a PR - this was not hard, felt easy)

DB DL 48kg, 2X (5) (PR) (another PR - DL double Beast - awesome)

TK PR, 20kg, 5X L/R

We did circuits of 1H farmer carries, into CL, into narrow stance PR, and then heavy SW.  Probably did about 6 or so sets of this, doing about 5 reps for the PR and SW L/R.

8:30am - Complete

Notes - Good session, picked up PRs in the TGU and DB DL which was pretty sweet.  Really liked the narrow stance PR and may incorporate some practice of that drill in the future.  Did some very nice heavy SW with the 28 that felt solid.