9:15am - Joint mobility drills - 30 minutes
9:45am - 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 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
10:00am - Training session - Focus on DB C&P with 24kg, getting 5 ladders 1,2,3,4,5 for 75 reps. Dropping back down to this weight - I am going to absolutely own this.
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 C&P with 24kg, 5X (1,2,3,4, 5), cleaning bell between each rep.
Between each C&P set - SL DL (no bells), 3X per leg, or some BU PR with 16s (reps - 3 L/R) or 20s (1 L/R)
Finisher -
C&P 32 kg, 1X L/R
2H SW with 32 kg, 1X (10)
11:00am - Complete
Notes -
I owned this training session. I had a lot of extra sleep, and it showed. I focused on really pulling down hard on the negatives with the lats, and it really seemed to springload the cleans. The feeling was awesome and I think I may now be finally getting additional muscles truly working in the press. I am going to work these 24s hard, do seesaws as well, and then look to go back to the 28s and see what happens. I got these 5 ladders very easily, no doubt about any reps. I cleaned and pressed the 32 at the end of this session with each arm without an issue as well - a good sign. Further, left elbow and forearm issues seem to be clearing. Several body work / acupunture / chiropractic sessions and just simply backing off the training and getting a few nights of extra sleep has been a really successful combination.
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 C&P with 24kg, 5X (1,2,3,4, 5), cleaning bell between each rep.
Between each C&P set - SL DL (no bells), 3X per leg, or some BU PR with 16s (reps - 3 L/R) or 20s (1 L/R)
Finisher -
C&P 32 kg, 1X L/R
2H SW with 32 kg, 1X (10)
11:00am - Complete
Notes -
I owned this training session. I had a lot of extra sleep, and it showed. I focused on really pulling down hard on the negatives with the lats, and it really seemed to springload the cleans. The feeling was awesome and I think I may now be finally getting additional muscles truly working in the press. I am going to work these 24s hard, do seesaws as well, and then look to go back to the 28s and see what happens. I got these 5 ladders very easily, no doubt about any reps. I cleaned and pressed the 32 at the end of this session with each arm without an issue as well - a good sign. Further, left elbow and forearm issues seem to be clearing. Several body work / acupunture / chiropractic sessions and just simply backing off the training and getting a few nights of extra sleep has been a really successful combination.
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