8:50am - 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
9:05am - Training session - Focus on PR 32 kg, 2H SW 44 kg
TGU 16kg, 3/3
TK PR 16 kg, 5/5
PR 24 kg, 3/3
PR 28 kg, 2/2
PR 32 kg, 1/1 - 5X (PR for # of 32 kg reps)
2H SW 44kg, 10, 6X (on the minute, 6 minutes) - 60 total reps
9:40am - Complete
Notes - Good session, body felt good and relatively well recovered from running 10 miles around the lake Saturday afternoon for Seattle 1/2 marathon training. Had one shaky clean on my 3rd single with the 32 kg, on the L hand, where I did not have a strong grip on the bell in the rack and had too much "palm" resulting in my wrist being overly stressed. I should have adjusted the grip before pressing and regretted not doing that, but was able to get my other hand around the bell before any major issues arose. I did some fast and loose drills to shake out the tension in that left wrist, re-tested a bit, and thought I would be fine to continue on. I was. I focused on very strong cleans, really gripping the bell hard and getting the forearm vertical for the press. Aside from that one rep all of my reps were strong. Definitely a good reminder that with a heavy, heavy bell technique must be dialed in and you can never take your eye off the ball for a second. I did practice making sure I did an inhale on the swing and then held my breath on the clean to the rack, only starting to exhale as a I pressed the bell up. This worked extremely well and definitely resulted in stronger presses.
The 2H SW on the 44kg felt really good, very strong. I had more reps in the tank but I went into today decided that 6 sets would be fine, I will go 8 next time, and then 10 thereafter assuming I progress well next week.
TGU 16kg, 3/3
TK PR 16 kg, 5/5
PR 24 kg, 3/3
PR 28 kg, 2/2
PR 32 kg, 1/1 - 5X (PR for # of 32 kg reps)
2H SW 44kg, 10, 6X (on the minute, 6 minutes) - 60 total reps
9:40am - Complete
Notes - Good session, body felt good and relatively well recovered from running 10 miles around the lake Saturday afternoon for Seattle 1/2 marathon training. Had one shaky clean on my 3rd single with the 32 kg, on the L hand, where I did not have a strong grip on the bell in the rack and had too much "palm" resulting in my wrist being overly stressed. I should have adjusted the grip before pressing and regretted not doing that, but was able to get my other hand around the bell before any major issues arose. I did some fast and loose drills to shake out the tension in that left wrist, re-tested a bit, and thought I would be fine to continue on. I was. I focused on very strong cleans, really gripping the bell hard and getting the forearm vertical for the press. Aside from that one rep all of my reps were strong. Definitely a good reminder that with a heavy, heavy bell technique must be dialed in and you can never take your eye off the ball for a second. I did practice making sure I did an inhale on the swing and then held my breath on the clean to the rack, only starting to exhale as a I pressed the bell up. This worked extremely well and definitely resulted in stronger presses.
The 2H SW on the 44kg felt really good, very strong. I had more reps in the tank but I went into today decided that 6 sets would be fine, I will go 8 next time, and then 10 thereafter assuming I progress well next week.
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