Had to hop on a flight back to Seattle from Boise, and then go work for several hours.
4:15pm - Primal Move - 15 minutes
4:30pm - 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
4:45pm - Training session -2H SW
Warm up -
TGU 16 kg roll to elbow, 3+3
TGU 24 kg roll to elbow, 3+3
3X:
2H SW 24 kg, 15
2H SW 28 kg, 15
2H SW 32 kg, 10
2H SW 36 kg, 10
150 reps total, I got these done in 12 minutes, which is definitely a PR in terms of density for me.
5:10pm - Complete
Notes - Well I supposed to get more work done here, adding in some supersets of GSq with TGUs per some instructions from Kevin, but that is going to have to wait for next week. I just did not have much time with the kids coming over at 5:15pm and was lucky to get the work in that I did given the odd nature of my schedule on this day. The 2H SW were extremely strong and I was really pleased with how I was able to just bang out 150 reps in 12 minutes. I know others can do much more in that time period but this was good for me and this is going in the right direction for certain in terms of the strength gains I am getting from doing so many more swings, and the increase in conditioning by trying to do them in compressed time periods.
Warm up -
TGU 16 kg roll to elbow, 3+3
TGU 24 kg roll to elbow, 3+3
3X:
2H SW 24 kg, 15
2H SW 28 kg, 15
2H SW 32 kg, 10
2H SW 36 kg, 10
150 reps total, I got these done in 12 minutes, which is definitely a PR in terms of density for me.
5:10pm - Complete
Notes - Well I supposed to get more work done here, adding in some supersets of GSq with TGUs per some instructions from Kevin, but that is going to have to wait for next week. I just did not have much time with the kids coming over at 5:15pm and was lucky to get the work in that I did given the odd nature of my schedule on this day. The 2H SW were extremely strong and I was really pleased with how I was able to just bang out 150 reps in 12 minutes. I know others can do much more in that time period but this was good for me and this is going in the right direction for certain in terms of the strength gains I am getting from doing so many more swings, and the increase in conditioning by trying to do them in compressed time periods.
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