7:45am - Joint mobility drills - 30 minutes
8:15am - 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 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
8:30am - Training session - Doing a complex, DB CL, DB SQ using 16s, 20s, and 24s - 50 reps CL / 50 SQ
Warm up -
GSq, 20kg - 5, 24 - 5, 32 kg - 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5
100 total reps, 50 of each movement:
3X:
DB CL, 16s, 5
DB SQ, 16s, 5
DB CL, 20s, 5
DB SQ, 20s, 5
DB CL, 24s, 5
DB SQ, 24s, 5
1X to get to 50 each CL / SQ:
DB CL, 16s, 5
DB SQ, 16s, 5
9:10am - Complete
Notes -
A great complex, and improvement seen from a week ago, as well as getting stronger bringing in the 24s successfully. Nothing gets the heart pumping like DB 24 SQs - wow. Had a huge pump after this workout. Very focused on technique, using the "hike" technique to come out of the hole on the SQ (power breathing exhale), and just good stuff here today.
Warm up -
GSq, 20kg - 5, 24 - 5, 32 kg - 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5
100 total reps, 50 of each movement:
3X:
DB CL, 16s, 5
DB SQ, 16s, 5
DB CL, 20s, 5
DB SQ, 20s, 5
DB CL, 24s, 5
DB SQ, 24s, 5
1X to get to 50 each CL / SQ:
DB CL, 16s, 5
DB SQ, 16s, 5
9:10am - Complete
Notes -
A great complex, and improvement seen from a week ago, as well as getting stronger bringing in the 24s successfully. Nothing gets the heart pumping like DB 24 SQs - wow. Had a huge pump after this workout. Very focused on technique, using the "hike" technique to come out of the hole on the SQ (power breathing exhale), and just good stuff here today.
No comments:
Post a Comment