Thursday, September 26, 2013

9/26/13 Thursday September 26, 2013 (TGUs, 40 kg 2H SW)

6:15am - Original Strength and Primal Move - 30 minutes

6:45am - 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 pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

7:00am - Training session - Focus on TGUs, 40 kg 2H SW

24kg, 2+2

Warm up
24 kg 2H SW, 10

40 kg 2H SW, 5, 10X (50 reps)

Finisher
24 kg 1H SW, L/R, 10/10 (alt hands every rep)

7:25am - Complete

Notes -  Just wanted to get some 2H SW reps in with a heavy bell, have not done that in a while.  Loved it.   Not a whole lot to say other than noticed that the L trap was a bit tight, need to do some lacrosse ball release there.  Overall back, hips and quads felt a lot better today and the DOMs from running on Sunday I think has passed.  Frustrating that it lasted several days.

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