8:00am - 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
12 kg arm bar, L/R
Roll to press (TGU start) - shoulder cam shafts, each arm
12 kg arm bar, L/R
8:15am - Training session -2H SW, heavy
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 150 reps, that is up from 110 one week ago doing the same bells. Pushed up to 10 rep sets from 5 last week. 10 rep sets is my favorite length for swings.
2H SW 24 kg, 10
4X:
2H SW 32 kg, 10
2H SW 36 kg, 10
2H SW 44 kg, 10
1X:
2H SW 32 kg, 5
2H SW 36 kg, 5
2H SW 44 kg, 10
150 reps total.
8:40am - Complete
Notes - 150 reps total in 15 minutes. Given how exhausted I felt to start the day this was a lot more than I would have thought would get accomplished. All of the swings felt very powerful and I was pretty pleased to be able to do solid sets of 10 with the 44kg. The damn thing is heavy no doubt but I feel confident swinging it.
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 150 reps, that is up from 110 one week ago doing the same bells. Pushed up to 10 rep sets from 5 last week. 10 rep sets is my favorite length for swings.
2H SW 24 kg, 10
4X:
2H SW 32 kg, 10
2H SW 36 kg, 10
2H SW 44 kg, 10
1X:
2H SW 32 kg, 5
2H SW 36 kg, 5
2H SW 44 kg, 10
150 reps total.
8:40am - Complete
Notes - 150 reps total in 15 minutes. Given how exhausted I felt to start the day this was a lot more than I would have thought would get accomplished. All of the swings felt very powerful and I was pretty pleased to be able to do solid sets of 10 with the 44kg. The damn thing is heavy no doubt but I feel confident swinging it.
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