7:55am - 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
8:10am - Training session -DB Sq 24 kgs complex
Warm up -
TGU 24kg, 2X 1+1
GSq 24 kg, 5
DB DL 32 kgs, 10, 10 alt L, R
2H SW 24 kg, 10
DB 24 kgs Complex - 20 minutes timed
Got 9X of the following:
DB CL, 3
DB PR, 3
DB Sq, 3
Got 2X of the following at the end:
DB CL, 3
DB PR, 3
DB Sq, 2 (could not get that last sq rep on the last two sets)
33 cleans, 33 presses, 31 squats (all doubles).
I did 5 sets in 8 minutes, got interrupted for about 10 minutes by the kids, and then resumed and did 6 sets in the final 12 minutes for a total of 11 sets (minus the last sq rep on the last two sets).
8:45am - Complete
Notes - Wow. This....was...tough. Humbled by the kettlebell yet again. I got a lot of great reps in here, this was extremely difficult. At 8 minutes when I got interrupted I was literally huffing and puffing - went out to fast and was not taking enough rest between sets. This is an amazing complex that really really accumulates the fatigue factor. Those squats were really pulling me forward and I was resisting with everything I had. I did not want to get in bad reps so I dialed back the 3rd rep on the last two sets as I really could have started to strain on my left wrist / forearm (weaker spots that I am gradually shoring up, but they are some of the first things to go). I got in some good lacrosse ball work during the day after this session and will do some more tonight, focusing on the triceps and then down the outer part of the elbow and forearm, hitting all the trigger spots. Recovery during this strength cycle is going to be extremely important so that I can keep going (that and eating a ton of food - my appetite is raging).
Warm up -
TGU 24kg, 2X 1+1
GSq 24 kg, 5
DB DL 32 kgs, 10, 10 alt L, R
2H SW 24 kg, 10
DB 24 kgs Complex - 20 minutes timed
Got 9X of the following:
DB CL, 3
DB PR, 3
DB Sq, 3
Got 2X of the following at the end:
DB CL, 3
DB PR, 3
DB Sq, 2 (could not get that last sq rep on the last two sets)
33 cleans, 33 presses, 31 squats (all doubles).
I did 5 sets in 8 minutes, got interrupted for about 10 minutes by the kids, and then resumed and did 6 sets in the final 12 minutes for a total of 11 sets (minus the last sq rep on the last two sets).
8:45am - Complete
Notes - Wow. This....was...tough. Humbled by the kettlebell yet again. I got a lot of great reps in here, this was extremely difficult. At 8 minutes when I got interrupted I was literally huffing and puffing - went out to fast and was not taking enough rest between sets. This is an amazing complex that really really accumulates the fatigue factor. Those squats were really pulling me forward and I was resisting with everything I had. I did not want to get in bad reps so I dialed back the 3rd rep on the last two sets as I really could have started to strain on my left wrist / forearm (weaker spots that I am gradually shoring up, but they are some of the first things to go). I got in some good lacrosse ball work during the day after this session and will do some more tonight, focusing on the triceps and then down the outer part of the elbow and forearm, hitting all the trigger spots. Recovery during this strength cycle is going to be extremely important so that I can keep going (that and eating a ton of food - my appetite is raging).
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