7:00am - 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
7:15am - 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
TGUs - 24kg, 2+2 L/R, not setting the bell down
Timed set - 15 minutes, got 200 reps, really was just looking to go pretty nice and easy, total of the following:
2H SW 24 kg, 10 - 5X
2H SW 28 kg, 10 - 5X
2H SW 32 kg, 10 - 5X
2H SW 36 kg, 10 - 5X
7:45am - Complete
Notes - 200 reps total in just over 15 minutes. Not a PR, nor was a I trying for one. Just a punch the clock workout and that was totally fine. Had not done 2H SW in a couple of weeks and it felt great.
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
TGUs - 24kg, 2+2 L/R, not setting the bell down
Timed set - 15 minutes, got 200 reps, really was just looking to go pretty nice and easy, total of the following:
2H SW 24 kg, 10 - 5X
2H SW 28 kg, 10 - 5X
2H SW 32 kg, 10 - 5X
2H SW 36 kg, 10 - 5X
7:45am - Complete
Notes - 200 reps total in just over 15 minutes. Not a PR, nor was a I trying for one. Just a punch the clock workout and that was totally fine. Had not done 2H SW in a couple of weeks and it felt great.
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