5:30 - 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
5:45am - Training session - Focus on C&PPR, variety of weights (20, 24, 28) using rounds of 8, 5, and 3 reps
Warm up -
GSq, 20kg and 24kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5
2X:
C&PPR - 20, 8 L/R
C&PPR - 24, 5 L/R
C&PPR - 28, 3 L/R
Threw some single leg deads between these rounds of C&PPR, no weights.
Finisher -
DB SN 16s, 5 x 2 sets
SN 20s, L/R 5
SN 24, L/R single (warm up)
SN 24, L/R 5 x 1 set (PR)
2H SW with 32 kg, 10
6:45am - Complete
Notes - Great session, really banged out the 6 sets of the C&PPR no issues whatsoever. Snatched a 24 with both L/R and bumped up do a set of 5 L/R, which is a PR. Felt awesome and I have much more in the tank there for the SN. Very cool.
Roll to press (TGU start) - shoulder cam shafts, each arm
5:45am - Training session - Focus on C&PPR, variety of weights (20, 24, 28) using rounds of 8, 5, and 3 reps
Warm up -
GSq, 20kg and 24kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5
2X:
C&PPR - 20, 8 L/R
C&PPR - 24, 5 L/R
C&PPR - 28, 3 L/R
Threw some single leg deads between these rounds of C&PPR, no weights.
Finisher -
DB SN 16s, 5 x 2 sets
SN 20s, L/R 5
SN 24, L/R single (warm up)
SN 24, L/R 5 x 1 set (PR)
2H SW with 32 kg, 10
6:45am - Complete
Notes - Great session, really banged out the 6 sets of the C&PPR no issues whatsoever. Snatched a 24 with both L/R and bumped up do a set of 5 L/R, which is a PR. Felt awesome and I have much more in the tank there for the SN. Very cool.
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