5:45am - Joint mobility drills - 30 minutes
6:15am - 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
6:30am - 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 16 kg , 5 L/R, 20 kg, 5 L/R - 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 - Just keeping up consistency with TGUs. Doing these 2 times a week on Tuesdays/Thursday for the foreseeable future to work on shoulder mobility. Not focusing on going above 24 kg for now.
Warm up -
The following was done in combination for 2X:
Tall kneeling 1H press with 16 kg , 5 L/R, 20 kg, 5 L/R - 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 - Just keeping up consistency with TGUs. Doing these 2 times a week on Tuesdays/Thursday for the foreseeable future to work on shoulder mobility. Not focusing on going above 24 kg for now.
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