10:00am - 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
12kg armbars - 1 L, 1 R
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
12kg armbars - 1 L, 1 R
10:15am - Training session - Single bell 28 kg complex
Warm up -
TGU 16kg, 1+1
GSq 24 kg, 5
DB DL 32 kgs, 10, 10 alt L, R
3X the following, done in circuits.
28 kg TGU, 1+1
28 kg 2H SW, 15 reps
28 kg FSq, 4+4 reps
28 kg 1H SW, 8+8 reps
28 kg C&P, 4+4 reps
28 kg 1H SW, 8+8 reps
24 kg SN, 5+5
This took about 40 minutes to complete including the rests between each movement / round.
To add it up that is 3 TGUs per side, 45 2H SW, 12 FSq per side, 48 1H SW per side, 12 C&P per side, and 15 SN per side. That is a lot of work.
11:00am - Complete
Notes - Holy smokes I think this is the hardest kettlebell training session I have ever had. Most of my training lately has been in the 20-30 minute range max, but this simply was harder and took longer. I gave Kevin some feedback largely noting that I had some grip fatigue and sweaty hand issues that made the last couple of reps difficult. I felt I had the strength to do this, which was pretty awesome to be doing everything with a 28 except the snatch. I felt I had a lot of good reps. Had a clean get away from me, and a couple of snatches though, and I was not happy about that. When doing a long circuit like this, I am recognizing that you have to slow down enough to focus 1 rep at a time. Quality must always be the priority. Knowing I was trying to hit a number I think was at times problematic when I simply just needed to make sure the next rep was high quality. This is a mental focus I will work on since most of my work is generally in very short sets. Because of the way this was put together, it felt like one long set but really each movement was discrete and I need to keep that in mind. I am going to aim for the same volume next time and try to improve the time and quality of all reps. Definitely not going to increase the volume until this is dialed in better.
Also going to buy some wristbands for sweat, and some chalk, on Kevin's advice.
Warm up -
TGU 16kg, 1+1
GSq 24 kg, 5
DB DL 32 kgs, 10, 10 alt L, R
3X the following, done in circuits.
28 kg TGU, 1+1
28 kg 2H SW, 15 reps
28 kg FSq, 4+4 reps
28 kg 1H SW, 8+8 reps
28 kg C&P, 4+4 reps
28 kg 1H SW, 8+8 reps
24 kg SN, 5+5
This took about 40 minutes to complete including the rests between each movement / round.
To add it up that is 3 TGUs per side, 45 2H SW, 12 FSq per side, 48 1H SW per side, 12 C&P per side, and 15 SN per side. That is a lot of work.
11:00am - Complete
Notes - Holy smokes I think this is the hardest kettlebell training session I have ever had. Most of my training lately has been in the 20-30 minute range max, but this simply was harder and took longer. I gave Kevin some feedback largely noting that I had some grip fatigue and sweaty hand issues that made the last couple of reps difficult. I felt I had the strength to do this, which was pretty awesome to be doing everything with a 28 except the snatch. I felt I had a lot of good reps. Had a clean get away from me, and a couple of snatches though, and I was not happy about that. When doing a long circuit like this, I am recognizing that you have to slow down enough to focus 1 rep at a time. Quality must always be the priority. Knowing I was trying to hit a number I think was at times problematic when I simply just needed to make sure the next rep was high quality. This is a mental focus I will work on since most of my work is generally in very short sets. Because of the way this was put together, it felt like one long set but really each movement was discrete and I need to keep that in mind. I am going to aim for the same volume next time and try to improve the time and quality of all reps. Definitely not going to increase the volume until this is dialed in better.
Also going to buy some wristbands for sweat, and some chalk, on Kevin's advice.
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