Monday, April 15, 2013

4/15/13 Monday April 15, 2013 (2H SW)


5:30am - Joint mobility drills - 30 minutes

6:00am - 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 pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

6:15am - Training session -2H SW, ETK PM style

Warm up -
GSq, 16kg, 5
GSq, 24kg , 5
GSq, 32kg, 5 (extra GSq to get ready for SW)
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK PR with 16kg, 5 (felt ok - a little bit on the inside of the left elbow, which hadn't noticed for awhile.  Have to continue to monitor closely)

SW session:

2H SW 24 kg, 10 (1X)
2H SW 32 kg, 15 (8X - 120 reps)
2H SW 32 kg, 10 (3X - 30 reps)

6:50am - Complete

Notes - I was interrupted with my kids waking up, but I was doing pretty well and almost keeping a pace of doing 15 reps, and then starting again on the next minute.  It would be good for me to get 150 reps done in 10 minutes - I like that pace for conditioning.  Most of the reps felt very strong.  Had never really gone past 10 reps in a set with the 32, so to bang out 8 sets in a relatively short amount of time was cool.  The fatigue really hits you with these swing sessions.  I am just shocked at how much work you can get in just doing swings.  I really got away from this simplicity and it feels good to be back to it.

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