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
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
SW session:
2H SW 24 kg, 10 (1X)
2H SW 32 kg, 15 (11X - 165 reps)
6:50am - Complete
Notes - Clearly easier than a week ago. Good progress. Doing more SW is just great for me all around, it seems clear. Have to keep working on reducing the rest periods but about 150-175 reps feels like the right amount of reps.
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
SW session:
2H SW 24 kg, 10 (1X)
2H SW 32 kg, 15 (11X - 165 reps)
6:50am - Complete
Notes - Clearly easier than a week ago. Good progress. Doing more SW is just great for me all around, it seems clear. Have to keep working on reducing the rest periods but about 150-175 reps feels like the right amount of reps.
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