5:30am - Joint mobility drills - 30 minutes
6:00am - 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) - shoulder cam shafts, each arm
Roll to press (TGU start) - shoulder cam shafts, each arm
6:15am - Training session - Focus on TGUs, but warm up with Windmills to get feel
Warm up -
The following was done in combination for 2X:
Tall kneeling 1H press with 20 kg, 5 each arm - significant emphasis on firing lats and slow negatives
Windmills with 20 kg, 2X L/R
TGUs (all done with each arm back to back with no rest between arms):
16 kg, 2 L/R
20 kg, 2 L/R
24 kg, 2 L/R
7:00am - Complete
Notes - Really frustrated dealing with left elbow/forearm/wrist issue - old issue rearing up again with the left shoulder that ends up getting into that elbow and forearm. I am going to continue to focus on corrective work including body work and acupuncture to grind through this. Going to back off of heavy weights as well for awhile, and do some days with just TGUs or a focus on SL DLs with light weights.
After doing these TGUs it was clear to me that my body wants more of them. I got into a pattern the last two months or so of pretty heavy KB work every day of the week once I started seeing Ross on Wednesdays. Historically I was using Weds to work TGUs only (very light variety day). The results of this practice session (shoulders feeling extremely good basically) was instructive that I need to back off to move ahead.
Warm up -
The following was done in combination for 2X:
Tall kneeling 1H press with 20 kg, 5 each arm - significant emphasis on firing lats and slow negatives
Windmills with 20 kg, 2X L/R
TGUs (all done with each arm back to back with no rest between arms):
16 kg, 2 L/R
20 kg, 2 L/R
24 kg, 2 L/R
7:00am - Complete
Notes - Really frustrated dealing with left elbow/forearm/wrist issue - old issue rearing up again with the left shoulder that ends up getting into that elbow and forearm. I am going to continue to focus on corrective work including body work and acupuncture to grind through this. Going to back off of heavy weights as well for awhile, and do some days with just TGUs or a focus on SL DLs with light weights.
After doing these TGUs it was clear to me that my body wants more of them. I got into a pattern the last two months or so of pretty heavy KB work every day of the week once I started seeing Ross on Wednesdays. Historically I was using Weds to work TGUs only (very light variety day). The results of this practice session (shoulders feeling extremely good basically) was instructive that I need to back off to move ahead.
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