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
12 kg arm bar, L/R
Roll to press (TGU start) - shoulder cam shafts, each arm
12 kg arm bar, L/R
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
Timed set - 15 minutes, got 255 reps, this was a clear PR and up from 200 the last time I did this (about 2 weeks ago).
2H SW 24 kg, 15 - 4X
2H SW 28 kg, 15 - 4X
2H SW 32 kg, 15 - 4X
2H SW 36 kg, 15 - 4X
2H SW 24 kg, 15 - 1X
7:45am - Complete
Notes - 255 reps total in 15 minutes. A PR and these reps were strong. Really felt the lat engagement at the top of each swing. I think 300 reps in 15 minutes is well within reach.
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 255 reps, this was a clear PR and up from 200 the last time I did this (about 2 weeks ago).
2H SW 24 kg, 15 - 4X
2H SW 28 kg, 15 - 4X
2H SW 32 kg, 15 - 4X
2H SW 36 kg, 15 - 4X
2H SW 24 kg, 15 - 1X
7:45am - Complete
Notes - 255 reps total in 15 minutes. A PR and these reps were strong. Really felt the lat engagement at the top of each swing. I think 300 reps in 15 minutes is well within reach.
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