8:00am - Joint mobility drills - 45 minutes (took some extra time)
8:45am - 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
9:00am - Training session - Doing a complex, DB CL, DB SQ using 16s, 20s
Warm up -
GSq, 20kg , 5, 32 kg, 5 (these felt really good actually - heaviest I have done with this in some time)
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm (dead lifts feeling really good lately, no impact at all on elbows)
DB TK SS PR with 16kg, 5 (have not done DBs in this warm up in some time - also felt very good, stronger presses, I think things are coming back here slowly)
3X in sequence, 60 total reps, 30 of each movement:
DB CL, 16s, 5
DB SQ, 16s, 5
DB CL, 20s, 5
DB SQ, 20s, 5
9:30am - Complete
Notes -
Was thinking about what I wanted to do on this one variety day for the week, and I settled on seeing how CLs would feel given the elbow issues. I wanted to do a minimal amount and was SUPER focused on keeping the bells extremely close to my body, really snapping the hips to get the bells up - making this a hip movement, which it HAS to be, not pulling with the arms to get the bells to the rack. Going to lighter bells is a stark reminder to me about technique and how important it is - it is easier for me to maintain better technique. I have to work these bells for awhile so that when I am dealing with 24s, it feels like this.
I went through the complex quickly as I didn't have much time - felt good to be moving quickly and get in just the right amount of work on a variety day in the circumstances (don't push it given what I am focusing on right now through with the body work etc. to get all the parts moving again).
Warm up -
GSq, 20kg , 5, 32 kg, 5 (these felt really good actually - heaviest I have done with this in some time)
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm (dead lifts feeling really good lately, no impact at all on elbows)
DB TK SS PR with 16kg, 5 (have not done DBs in this warm up in some time - also felt very good, stronger presses, I think things are coming back here slowly)
3X in sequence, 60 total reps, 30 of each movement:
DB CL, 16s, 5
DB SQ, 16s, 5
DB CL, 20s, 5
DB SQ, 20s, 5
9:30am - Complete
Notes -
Was thinking about what I wanted to do on this one variety day for the week, and I settled on seeing how CLs would feel given the elbow issues. I wanted to do a minimal amount and was SUPER focused on keeping the bells extremely close to my body, really snapping the hips to get the bells up - making this a hip movement, which it HAS to be, not pulling with the arms to get the bells to the rack. Going to lighter bells is a stark reminder to me about technique and how important it is - it is easier for me to maintain better technique. I have to work these bells for awhile so that when I am dealing with 24s, it feels like this.
I went through the complex quickly as I didn't have much time - felt good to be moving quickly and get in just the right amount of work on a variety day in the circumstances (don't push it given what I am focusing on right now through with the body work etc. to get all the parts moving again).
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