6:20am - 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
6:35am - Training session -DB Sq 24 kgs complex
Warm up -
TGU 24kg, 2X 1+1
GSq 24 kg, 5
DB 32 kg DL, 5, 5 alt L/R
DB 24 kgs Complex - 20 minutes timed
Got 10X of the following:
DB CL, 3
DB PR, 3
DB Sq, 3
Awesome!! Major improvements over the last several weeks.
Pace for the first 8X was 1 minute work, 1 minute rest. At the 8:00 minute mark remaining I took 30 extra seconds for 9X. Then again went at 1:30 for 10X. Taking the extra rest on the last two sets was key, as was shaking out my arms fast and loose style.
Totals:
DB CL - 30
DB PR - 30 (27 last week)
DB SQ - 30 (26 last week)
7:05am - Complete
Notes - This may seem subtle in terms of improvement but it was not. This was a major step up in one week. These reps were strong, and I was not just "surviving" the set at the end but still focused and doing good, quality reps despite dealing with accumulating fatigue. I had to grind on the last press of the last couple of sets, but I kept it nearly perfectly strict, got rid of the lean back that had crept in here and there the last few weeks. clenched the glutes and really gripped the shit out of the bells on the ascent and the descent, pulling down hard with the lats to load the next rep. Squats were solid, down into the hole and strongly back out on each rep. I really, really love this double bell work. Incredibly demanding, very time efficient, challenges the technique, mental fortitude to stay focused, etc etc. There is no reason to try and go up in bell size yet with this particular work session. I am not what I would call "dominating" the 24s all the way to the last rep yet so more practice needed before going to 28s.
Warm up -
TGU 24kg, 2X 1+1
GSq 24 kg, 5
DB 32 kg DL, 5, 5 alt L/R
DB 24 kgs Complex - 20 minutes timed
Got 10X of the following:
DB CL, 3
DB PR, 3
DB Sq, 3
Awesome!! Major improvements over the last several weeks.
Pace for the first 8X was 1 minute work, 1 minute rest. At the 8:00 minute mark remaining I took 30 extra seconds for 9X. Then again went at 1:30 for 10X. Taking the extra rest on the last two sets was key, as was shaking out my arms fast and loose style.
Totals:
DB CL - 30
DB PR - 30 (27 last week)
DB SQ - 30 (26 last week)
7:05am - Complete
Notes - This may seem subtle in terms of improvement but it was not. This was a major step up in one week. These reps were strong, and I was not just "surviving" the set at the end but still focused and doing good, quality reps despite dealing with accumulating fatigue. I had to grind on the last press of the last couple of sets, but I kept it nearly perfectly strict, got rid of the lean back that had crept in here and there the last few weeks. clenched the glutes and really gripped the shit out of the bells on the ascent and the descent, pulling down hard with the lats to load the next rep. Squats were solid, down into the hole and strongly back out on each rep. I really, really love this double bell work. Incredibly demanding, very time efficient, challenges the technique, mental fortitude to stay focused, etc etc. There is no reason to try and go up in bell size yet with this particular work session. I am not what I would call "dominating" the 24s all the way to the last rep yet so more practice needed before going to 28s.
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