6:45am - Kettlebell warm up ("Standard")
1/2K halos - 12kg, 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 - 12kg, 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 16 kg
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
7:00am - Training session -DB Sq 24 kgs, SN 16kg - timed session 7 minutes
Warm up -
TGU 24kg, 2+2
GSq 24 kg, 10
DB DL 24 kgs, 10, 10 alt L, R
2H SW 24 kg, 10
DB SQ 24 kgs, ladders 2, 3, 5 x 4 (40 total reps, same as last week) - increased the density and got these done in under 15 minutes, compared with about 20 minutes last week.
SN 16 kg Timed set - 7 minutes
20 L, 20 R (set bell down)
20 L, 20 R (set bell down)
20 L, 20 R (set bell down)
5 L, 5 R done
Total reps in 7 minutes - 65 per arm or 130 reps total, this is up from 120 on Friday.
7:30am - Complete
Notes - I was extremely pressed for time so I was really pleased with how efficient this training session was. Very strong on the DB Sq, those 24s are starting to feel light in the movement which is amazing as doing even like 2 reps of DB SQ with the 24s in the past felt super heavy. That is really cool to see that progress. I was also able to get the SN up by another 10 reps, which was great, including keeping my sets at 20 reps so I think I could theoretically now try and bump up to 25 and see what happens. Awesome.
Warm up -
TGU 24kg, 2+2
GSq 24 kg, 10
DB DL 24 kgs, 10, 10 alt L, R
2H SW 24 kg, 10
DB SQ 24 kgs, ladders 2, 3, 5 x 4 (40 total reps, same as last week) - increased the density and got these done in under 15 minutes, compared with about 20 minutes last week.
SN 16 kg Timed set - 7 minutes
20 L, 20 R (set bell down)
20 L, 20 R (set bell down)
20 L, 20 R (set bell down)
5 L, 5 R done
Total reps in 7 minutes - 65 per arm or 130 reps total, this is up from 120 on Friday.
7:30am - Complete
Notes - I was extremely pressed for time so I was really pleased with how efficient this training session was. Very strong on the DB Sq, those 24s are starting to feel light in the movement which is amazing as doing even like 2 reps of DB SQ with the 24s in the past felt super heavy. That is really cool to see that progress. I was also able to get the SN up by another 10 reps, which was great, including keeping my sets at 20 reps so I think I could theoretically now try and bump up to 25 and see what happens. Awesome.
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