6:45am - 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
7:00am - my friend Ross from Colorado arrives to train with me!
7:15am - Training session -DB Sq 24 kgs complex
Warm up -
TGU 24kg, 2X 1+1
GSq 24 kg, 5
DB 24 kgs Complex - 20 minutes timed
Got 8X of the following:
DB CL, 3
DB PR, 3
DB Sq, 3
Finished with 2X of the following for the last sets:
DB CL, 3
DB PR, 2 (had to drop down to 2 presses as I just felt like getting a 3rd rep was going to be too taxing and lead to bad reps; I already had a little lean back on a couple of reps that I did not like)
DB Sq, 2
I was very consistent with my pace - 1 minute of work, 1 minute of rest, all the way to the last set where I took an extra 15-20 seconds of rest.
Finisher -
32 kg 2H SW, 5, 5X
Indian clubs - practiced doing Movement #1 and then Ross showed me Movement #2 - about 15 minutes of practice. That was helpful.
8:30am - Complete
Notes - Great session, I have to say this was not easy at all after about the 5th set. I was huffing and puffing. I am going to stay at 24s for this workout for several weeks, really want to get this nailed down and feel like I can get all the way through 20 minutes solid with no degradation in form. Some of my press reps I just did not feel tight enough and was not strict enough with the press, felt like I had little lean back which I did not like.
Was awesome seeing Ross and hanging out with him. This is the man that taught me how to use kettlebells. I am forever in his debt.
Warm up -
TGU 24kg, 2X 1+1
GSq 24 kg, 5
DB 24 kgs Complex - 20 minutes timed
Got 8X of the following:
DB CL, 3
DB PR, 3
DB Sq, 3
Finished with 2X of the following for the last sets:
DB CL, 3
DB PR, 2 (had to drop down to 2 presses as I just felt like getting a 3rd rep was going to be too taxing and lead to bad reps; I already had a little lean back on a couple of reps that I did not like)
DB Sq, 2
I was very consistent with my pace - 1 minute of work, 1 minute of rest, all the way to the last set where I took an extra 15-20 seconds of rest.
Finisher -
32 kg 2H SW, 5, 5X
Indian clubs - practiced doing Movement #1 and then Ross showed me Movement #2 - about 15 minutes of practice. That was helpful.
8:30am - Complete
Notes - Great session, I have to say this was not easy at all after about the 5th set. I was huffing and puffing. I am going to stay at 24s for this workout for several weeks, really want to get this nailed down and feel like I can get all the way through 20 minutes solid with no degradation in form. Some of my press reps I just did not feel tight enough and was not strict enough with the press, felt like I had little lean back which I did not like.
Was awesome seeing Ross and hanging out with him. This is the man that taught me how to use kettlebells. I am forever in his debt.
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