7:35am - 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
7:50am - Training session -DB PR 24 kgs, 1H SW 32 kg
Warm up -
TGU 20kg, 1+1
TGU 24kg, 1+1
TGU 28kg, 1+1
GSq 24 kg, 5
DB DL 32 kg, 5, single 5L, 5R alt
DB 24 kgs PR, 2, 3, 5 - 3X (took about 15 minutes with rest) (30 total reps)
1H SW 32 kg, 5 L, 5 R - 8X (40 reps each arm) (took about 10 minutes with rest)
8:35am - Complete
Notes - I about lost my mind trying to get warmed up today. Body was beyond tight, in so many places - right forearm/ tricep, hips, glutes, right quad, knee was tender, right calf, ankle. The running on the weekends, which I am glad I am at least testing out, is proving a bit problematic it seems. Did just over 5 miles at Greenlake on Saturday afternoon and I guess the DOMS was really kicking in Monday morning. My friend has asked me to train for the Seattle half marathon (end Nov) with him and I have not agreed to it but thought I would test things with 1 time a week running on the weekends to see how it goes. While running I feel generally ok but recovery has obviously sucked big time. It's also relevant that I did like 3 hours of yard work yesterday - not really strenuous per se, but I was moving the entire time so fair enough, my body probably was not in very good recovered mode this morning.
So once I finally did get loose enough I headed out to train with the bells and I felt great. Kevin set out a new training plan for me for the next several weeks and on the menu today for the first time were sets that included 5s on the DB 24s and also for the first time basically ever, swinging the 32 with 1H for reps. I really felt good on these movements and was particularly pleased with the 1H SW. I can remember doing 1H hikes with the 32 and that's it - not even full swinging it - not THAT long ago and thinking - this bastard feels heavy. Today I had great float on the bell, didn't really focus on the height of the swings but I was getting pretty good height. I even did some hand switches on the last two sets once I felt pretty comfortable that I was controlling the bell well enough. I have a feeling I am going to feel this in the morning though.
Warm up -
TGU 20kg, 1+1
TGU 24kg, 1+1
TGU 28kg, 1+1
GSq 24 kg, 5
DB DL 32 kg, 5, single 5L, 5R alt
DB 24 kgs PR, 2, 3, 5 - 3X (took about 15 minutes with rest) (30 total reps)
1H SW 32 kg, 5 L, 5 R - 8X (40 reps each arm) (took about 10 minutes with rest)
8:35am - Complete
Notes - I about lost my mind trying to get warmed up today. Body was beyond tight, in so many places - right forearm/ tricep, hips, glutes, right quad, knee was tender, right calf, ankle. The running on the weekends, which I am glad I am at least testing out, is proving a bit problematic it seems. Did just over 5 miles at Greenlake on Saturday afternoon and I guess the DOMS was really kicking in Monday morning. My friend has asked me to train for the Seattle half marathon (end Nov) with him and I have not agreed to it but thought I would test things with 1 time a week running on the weekends to see how it goes. While running I feel generally ok but recovery has obviously sucked big time. It's also relevant that I did like 3 hours of yard work yesterday - not really strenuous per se, but I was moving the entire time so fair enough, my body probably was not in very good recovered mode this morning.
So once I finally did get loose enough I headed out to train with the bells and I felt great. Kevin set out a new training plan for me for the next several weeks and on the menu today for the first time were sets that included 5s on the DB 24s and also for the first time basically ever, swinging the 32 with 1H for reps. I really felt good on these movements and was particularly pleased with the 1H SW. I can remember doing 1H hikes with the 32 and that's it - not even full swinging it - not THAT long ago and thinking - this bastard feels heavy. Today I had great float on the bell, didn't really focus on the height of the swings but I was getting pretty good height. I even did some hand switches on the last two sets once I felt pretty comfortable that I was controlling the bell well enough. I have a feeling I am going to feel this in the morning though.
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