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)
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 -DB SW, 16s, 20s, alternating sets of 10
Warm up -
GSq, 20kg, 5
GSq, 32kg , 5 (again this felt good and strong)
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK PR with 16kgs, 5 (noticed continued improvement in the press on the left side - this is very good)
SW session 6X for the following combo:
DB SW 16s, 10
DB SW 20s, 10
A total of 120 reps.
7:15am - Complete
Notes - This was good. I wanted to get in 150-160 reps total, but got interrupted several times by kids waking up and eventually called it good with 120 reps. Everything felt strong, lots of good reps, really focused on exploding the hips, keeping the arms close to my body at the top of the swing, getting a float, and then throwing the bells down. I did repeatedly note the tendency on my right foot to point out slightly vs staying straight - that wandering has caused some slight right knee soreness in the past. I don't do it with 1 KB but on doubles with the wide stance my right foot wanders, I think looking to create more room for the bells between the legs. Just something to be very aware of and keep watching. Regardless I was pleased with the session and really felt a lot of work after several of these sets.
Warm up -
GSq, 20kg, 5
GSq, 32kg , 5 (again this felt good and strong)
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK PR with 16kgs, 5 (noticed continued improvement in the press on the left side - this is very good)
SW session 6X for the following combo:
DB SW 16s, 10
DB SW 20s, 10
A total of 120 reps.
7:15am - Complete
Notes - This was good. I wanted to get in 150-160 reps total, but got interrupted several times by kids waking up and eventually called it good with 120 reps. Everything felt strong, lots of good reps, really focused on exploding the hips, keeping the arms close to my body at the top of the swing, getting a float, and then throwing the bells down. I did repeatedly note the tendency on my right foot to point out slightly vs staying straight - that wandering has caused some slight right knee soreness in the past. I don't do it with 1 KB but on doubles with the wide stance my right foot wanders, I think looking to create more room for the bells between the legs. Just something to be very aware of and keep watching. Regardless I was pleased with the session and really felt a lot of work after several of these sets.
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