5:30am - Joint mobility drills - 30 minutes
6:00 - 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)
6:00 - 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
6:15am - Training session - Focus on CL, then the Viking PPR, two weights (20, 24) using 10 rounds of 5 reps, MP style (not cleaning the bell between reps). I picked up the Viking PPR technique from re-watching the Return of the Kettlebell DVD with Pavel and Kenneth Jay. The key is a pause at the top at lockout, and then drop/dip and explode the bell back up to lockout. This is my first time practicing the push press in this style.
Warm up -
GSq, 20kg and 24kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK PR with 16kg, 5 L/R
5X:
CL - 20, 5 L/R
VK PPR - 20, 5 L/R
CL - 24, 5 L/R
VK PPR - 24, 5 L/R
Did single leg deadlifts (without bells) between each of the 5 sets, 3X per leg.
Finisher -
1H SW, 24, 5 L/R
SN 20, 5 L/R
DB SN 16s, 5
2H SW with 32 kg, 10
7:15am - Complete
Notes - I think I should have worked in 16s again and started there. The 20s felt explosive (generally) on the VK PPR, the 24s did not. I did like the technique. I think I need to work in the lighter bell range and just make this more of a ballistic exercise, focusing on power, and then go for the 24.
Snatches felt awesome.
Roll to press (TGU start) - shoulder cam shafts, each arm
6:15am - Training session - Focus on CL, then the Viking PPR, two weights (20, 24) using 10 rounds of 5 reps, MP style (not cleaning the bell between reps). I picked up the Viking PPR technique from re-watching the Return of the Kettlebell DVD with Pavel and Kenneth Jay. The key is a pause at the top at lockout, and then drop/dip and explode the bell back up to lockout. This is my first time practicing the push press in this style.
Warm up -
GSq, 20kg and 24kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK PR with 16kg, 5 L/R
5X:
CL - 20, 5 L/R
VK PPR - 20, 5 L/R
CL - 24, 5 L/R
VK PPR - 24, 5 L/R
Did single leg deadlifts (without bells) between each of the 5 sets, 3X per leg.
Finisher -
1H SW, 24, 5 L/R
SN 20, 5 L/R
DB SN 16s, 5
2H SW with 32 kg, 10
7:15am - Complete
Notes - I think I should have worked in 16s again and started there. The 20s felt explosive (generally) on the VK PPR, the 24s did not. I did like the technique. I think I need to work in the lighter bell range and just make this more of a ballistic exercise, focusing on power, and then go for the 24.
Snatches felt awesome.
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