9:15am - Joint mobility drills - 45 minutes (extra tight in many places, had a long night of sleep but just feeling exhausted)
10:00am - 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 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
10:15am - Training session - Focus on DB SS PR with 24s. Going to try 10 sets of 5, for 50 reps total for each arm.
Warm up -
GSq, 24kg , 5 (2X)
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 10 sets, cleaning bell to start and MP style for the reps.
Between each DB SS PR set - not much other than a few SL DLs without bells, 3X per leg
Finisher -
2H SW with 32 kg, 10 x 1 set
11:00am - Complete
Notes -
I am writing these notes several days after completing this training session, shaking my head. I thought I was pushing through the left elbow/forearm/shoulder stuff but really blew it in program design today. Too much pressing, and the many sets of 5 was stupid. On my 10th set I had a bad last rep on both my L and R SS PR - really flailing out on both arms but pushed through the reps by NOT strictly pressing, but instead pushing away from the bell - very bad stuff indeed. On the Monday following I am still working through how dumb this was as I had both chiropractic work as well as body work today to help the residual soreness in my neck, traps, and the left forearm/elbow/shoulder of course.
Just pissed at myself. I am going to have to drop back A LOT and work on joint mobility and getting things right again. Just exhausted lately, everything is catching up to me as to the personal side / life over the last 5 months of so now that I am on vacation - body is saying "this is what I have been accumulated and now you get to deal with it." Well, this time, I am now officially listening to the body and will respond in turn with more appropriate programming / rest.
Warm up -
GSq, 24kg , 5 (2X)
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 10 sets, cleaning bell to start and MP style for the reps.
Between each DB SS PR set - not much other than a few SL DLs without bells, 3X per leg
Finisher -
2H SW with 32 kg, 10 x 1 set
11:00am - Complete
Notes -
I am writing these notes several days after completing this training session, shaking my head. I thought I was pushing through the left elbow/forearm/shoulder stuff but really blew it in program design today. Too much pressing, and the many sets of 5 was stupid. On my 10th set I had a bad last rep on both my L and R SS PR - really flailing out on both arms but pushed through the reps by NOT strictly pressing, but instead pushing away from the bell - very bad stuff indeed. On the Monday following I am still working through how dumb this was as I had both chiropractic work as well as body work today to help the residual soreness in my neck, traps, and the left forearm/elbow/shoulder of course.
Just pissed at myself. I am going to have to drop back A LOT and work on joint mobility and getting things right again. Just exhausted lately, everything is catching up to me as to the personal side / life over the last 5 months of so now that I am on vacation - body is saying "this is what I have been accumulated and now you get to deal with it." Well, this time, I am now officially listening to the body and will respond in turn with more appropriate programming / rest.
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