8:45am - 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
9:00am - Training session -2H SW
Warm up -
TGU 24 kg, starting from top, single L, R
GSq 24 kg, 10
DB DL 32 kg, 5, 1H alternating 5
2H SW 24 kg, 10
Timed set - 15 minutes, got 230!! reps PR - previous best was 209) total of the following:
2H SW 24 kg, 10 - 6X
2H SW 28 kg, 10 - 6X
2H SW 32 kg, 10 - 6X
2H SW 36 kg, 10 - 5X
I then finished off with the following:
2H SW 36 kg, 10
9:30am - Complete
Notes - 240 reps total in just over 15 minutes. Wow, that is up from 220 from a week or so ago. Awesome, that was my best swing effort ever for both reps and density. I have more in the tank, but this needs to be a consistent progression, and then probably step back to go forward. I like the idea of hitting 300 swings in 15 minutes - that is 10X every 30 seconds. Something to shoot for.
I was extremely tired and slept in today, and fortunately I had time to do that. I need more sleep. This is getting ridiculous. The training sessions are getting tougher, and I need to sleep more to recover better.
Warm up -
TGU 24 kg, starting from top, single L, R
GSq 24 kg, 10
DB DL 32 kg, 5, 1H alternating 5
2H SW 24 kg, 10
Timed set - 15 minutes, got 230!! reps PR - previous best was 209) total of the following:
2H SW 24 kg, 10 - 6X
2H SW 28 kg, 10 - 6X
2H SW 32 kg, 10 - 6X
2H SW 36 kg, 10 - 5X
I then finished off with the following:
2H SW 36 kg, 10
9:30am - Complete
Notes - 240 reps total in just over 15 minutes. Wow, that is up from 220 from a week or so ago. Awesome, that was my best swing effort ever for both reps and density. I have more in the tank, but this needs to be a consistent progression, and then probably step back to go forward. I like the idea of hitting 300 swings in 15 minutes - that is 10X every 30 seconds. Something to shoot for.
I was extremely tired and slept in today, and fortunately I had time to do that. I need more sleep. This is getting ridiculous. The training sessions are getting tougher, and I need to sleep more to recover better.
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