Thursday, May 23, 2013

5/23/13 Thursday May 23, 2013 (DB SW)



5:45am - Joint mobility, Original Strength, Primal Move drills - 45 minutes

6:30am - 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

6:45am - Training session -DB SW, 16s, 20s, 24s, alternating sets of 10

Warm up -
GSq, 24kg, 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK PR with 16kg, 5 L/R  (again, noting continued improvement in presses, almost no clicking on the left side.  A higher rack position seems to be more comfortable/natural and smoother.  Something to watch.)

SW session 5X for the following combo:

DB SW 16s, 10
DB SW 20s, 10
DB SW 24s, 10

A total of 150 reps.  In between sets, some standing cross crawls, and single leg deads without weight.

Finisher - a few loaded carries with 32s, rack walks with 24s, and snatch and OH walks with the 20s and 16s.  All felt great.  OH position closer to ear, elbow straighter - definitely some good improvements in the thorasic spine the last couple of weeks, probably due to OS and PM drills.

7:15am - Complete

Notes - Looking at my notes, I had not done DB SW in nearly a month.  Wow.  The DBs were great.  All of the 2H and 1H work I have been doing clearly had a major translation over to the DBs.  

Good pace, I was breathing very hard but it felt really good. Waving the load from 16s to 24s is something I really like, allows me to get a lot of work in without a ton of stops for recovery.  The DB 24s were the strongest I have ever done, without question.  Really nice loading with straight elbows, and very strong hip snap with float at the top, I could even let go of the bells on the float and then re-grip and throw them towards my groin on the descent.  Really cool.  No need to go to 28s yet - more reps are needed with the 24, probably need to drop the 16s next time and then focus on a few sessions where the primary weight is the 24s, building up towards say 100-120 reps with the 24s and then work in a few short sets of 28s sometime after that.

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