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 pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
7:15am - Training session - Focus on SL DL, SW with 24kg
TGU 24kg, 2+2
SL DL 12 kg, 3/3,
24 kg 1H SW, 10/10, 10/10, 5/5 (without setting down)
SL DL 12 kg, 3/3,
24 kg 1H SW, 10/10, 10/10, 5/5 (without setting down)
100 total reps on the 1H SW
7:30am - Complete
Notes - A punch it type of day. Felt tired, didn't sleep that well. Actually got more done than I thought I would. Considered stopping at the standard warm up and not even going outside. I am glad I got some reps in. The 12kg with the SL DLs was a lot better, but it also helped that I worked that movement with body weight yesterday I think. I am going to keep doing these. Swings felt fine, 50 reps without setting the bell down is something I have not done in some time. You can definitely get a lot of work done that way in a short amount of time.
TGU 24kg, 2+2
SL DL 12 kg, 3/3,
24 kg 1H SW, 10/10, 10/10, 5/5 (without setting down)
SL DL 12 kg, 3/3,
24 kg 1H SW, 10/10, 10/10, 5/5 (without setting down)
100 total reps on the 1H SW
7:30am - Complete
Notes - A punch it type of day. Felt tired, didn't sleep that well. Actually got more done than I thought I would. Considered stopping at the standard warm up and not even going outside. I am glad I got some reps in. The 12kg with the SL DLs was a lot better, but it also helped that I worked that movement with body weight yesterday I think. I am going to keep doing these. Swings felt fine, 50 reps without setting the bell down is something I have not done in some time. You can definitely get a lot of work done that way in a short amount of time.
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