7:15am - 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
12 kg arm bar, L/R
Roll to press (TGU start) - shoulder cam shafts, each arm
12 kg arm bar, L/R
7:30am - Training session -2H SW, heavy (new 44 kg bell)
Warm up -
TGU 24 kg, starting from top, single L, R
GSq 24 kg, 10
DB DL 32 kg, 5, 1H alternating 5
Timed set - 15 minutes, got 110 reps.
2H SW 24 kg, 5
7X:
2H SW 32 kg, 5
2H SW 36 kg, 5
2H SW 44 kg, 5 (first time swinging this heavy bell)
105 reps total.
8:00am - Complete
Notes - 110 reps total in 15 minutes. I was not trying to push the reps at all here, hence the low rep count of 5 and was just trying to make them extremely powerful. Swinging the 44 was just badass frankly and makes me want a Beast badddddd. Love swinging heavy bells with two hands. Spread the feet, keep the arms connected to the body, lock down the lats, explode the hips and watch it float. Awesome.
Warm up -
TGU 24 kg, starting from top, single L, R
GSq 24 kg, 10
DB DL 32 kg, 5, 1H alternating 5
Timed set - 15 minutes, got 110 reps.
2H SW 24 kg, 5
7X:
2H SW 32 kg, 5
2H SW 36 kg, 5
2H SW 44 kg, 5 (first time swinging this heavy bell)
105 reps total.
8:00am - Complete
Notes - 110 reps total in 15 minutes. I was not trying to push the reps at all here, hence the low rep count of 5 and was just trying to make them extremely powerful. Swinging the 44 was just badass frankly and makes me want a Beast badddddd. Love swinging heavy bells with two hands. Spread the feet, keep the arms connected to the body, lock down the lats, explode the hips and watch it float. Awesome.
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