9:15am - Joint mobility drills - 30 minutes
9:45am - 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
10:00am - Training session - Doing a complex, DB CL, DB SQ using 16s, 20s, and 24s - 30 reps CL / 30 SQ
Warm up -
GSq, 24kg - 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK SS PR with 16kg, 5 L/R
60 total reps, 30 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 (these actually went 4, then 3,3, then 3,2 to get in the 15 total reps)
Finisher - Overhead walks - DB 16s, DB 20s, rack walks 16s, 20s, loaded carries, 24s, 32s
10:30am - Complete
Notes - Wow I checked my notes and I had not done this training session since April 17, basically 3 weeks. It has been a tough 3 weeks in some respects, but I felt ready today and had a nice long sleep and rest because the previous day had been pretty rough on me from a personal perspective. I was pressed for time otherwise I would have worked to 50 reps for each movement, but stopping where I did was just fine, and the finishers were a nice end to the day. Didn't overwork anything, setting myself to be fresh for 1H SW tomorrow.
Warm up -
GSq, 24kg - 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK SS PR with 16kg, 5 L/R
60 total reps, 30 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 (these actually went 4, then 3,3, then 3,2 to get in the 15 total reps)
Finisher - Overhead walks - DB 16s, DB 20s, rack walks 16s, 20s, loaded carries, 24s, 32s
10:30am - Complete
Notes - Wow I checked my notes and I had not done this training session since April 17, basically 3 weeks. It has been a tough 3 weeks in some respects, but I felt ready today and had a nice long sleep and rest because the previous day had been pretty rough on me from a personal perspective. I was pressed for time otherwise I would have worked to 50 reps for each movement, but stopping where I did was just fine, and the finishers were a nice end to the day. Didn't overwork anything, setting myself to be fresh for 1H SW tomorrow.
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