8:00am - Joint mobility drills - 30 minutes
8:30am - 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
8:45am - Training session - Focus on DB SS PR with 24s, by far the most weight I have done with the SS PR. Going to try 6 sets of 5, and mix in some different movements between those sets.
Warm up -
GSq, 16kg , 5
GSq, 24kg , 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5
DB SS PR with 24kg x 5 x 6 sets), cleaning bell to start and MP style for the reps.
Between each DB SS PR set - (one exercise between each set)
1) SL DLs with 16s, 3x per leg;
2) BU PR with 16, 2x L/R
3) Bent over rows with 16s, 5
C&P 32, 5 singles L/R (PR)
Finisher -
DB SN with 16s (5 x 3 sets)
2H SW with 32 kg, 10 x 1 set
9:30am - Complete
Notes -
Slept in after a long night and very long week, and knowing I didn't have much to do at work. I had torn a callous on my right hand pinkie the day before, so I picked up some socks for my hands from Ross and used those during the session. Awkward, didn't like them, but they totally protected my callous as it started healing so this was a score. I liked the SS PR and will be working these into my regular training regime. Doing the 5 heavy singles for the C&P with the 32 was AWESOME and I totally had these in the bag. I have to work up to more than 1 rep with a 32 - I feel I have this on my R but not certain on L.
Warm up -
GSq, 16kg , 5
GSq, 24kg , 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5
DB SS PR with 24kg x 5 x 6 sets), cleaning bell to start and MP style for the reps.
Between each DB SS PR set - (one exercise between each set)
1) SL DLs with 16s, 3x per leg;
2) BU PR with 16, 2x L/R
3) Bent over rows with 16s, 5
C&P 32, 5 singles L/R (PR)
Finisher -
DB SN with 16s (5 x 3 sets)
2H SW with 32 kg, 10 x 1 set
9:30am - Complete
Notes -
Slept in after a long night and very long week, and knowing I didn't have much to do at work. I had torn a callous on my right hand pinkie the day before, so I picked up some socks for my hands from Ross and used those during the session. Awkward, didn't like them, but they totally protected my callous as it started healing so this was a score. I liked the SS PR and will be working these into my regular training regime. Doing the 5 heavy singles for the C&P with the 32 was AWESOME and I totally had these in the bag. I have to work up to more than 1 rep with a 32 - I feel I have this on my R but not certain on L.
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