7:30am - 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
7:45am - Training session - Focus on DB CL, DB PR, DB SW with 24s, finish with 24 kg SN ladder for time (10 mins)
TGU 24kg, 1/1
DB DL 24 kgs, 5, 5/5 1H alt
2X:
DB CL 24 kgs, 5
DB PR 24 kgs, 5
DB SW 24 kgs, 10
Took about 10 minutes, 2 minute rest between each set. Set the bells down between each movement, shook out tension, resumed.
24 kg SN for time, 6/6 on the minute for 10 minutes - 120 total reps. Took 10:30 minutes, had to set down at 3 mins left and rest for an extra minute.
8:15am - Complete
Notes - Great session today, body felt good after a massage yesterday evening, first one in a long time. Good technique on the DB CL, felt strong. On the DB PR actually focused on not bringing the bells together in the rack on the descent from each DB PR, but instead keeping the forearms vertical. I really felt a press from the lats doing it this way, and I believe it was a much more efficient movement. This is what I had been practicing on the single heavy PR and wanted to try and translate it to the DB PR. DB SWs felt very strong. The finish with SN was challenging but I was pretty satisfied with the power and pace. Mildly disappointed I needed the extra minute of rest as of yet I have not gone 6/6 in under 10 mins, just over several times. Something to work toward.
TGU 24kg, 1/1
DB DL 24 kgs, 5, 5/5 1H alt
2X:
DB CL 24 kgs, 5
DB PR 24 kgs, 5
DB SW 24 kgs, 10
Took about 10 minutes, 2 minute rest between each set. Set the bells down between each movement, shook out tension, resumed.
24 kg SN for time, 6/6 on the minute for 10 minutes - 120 total reps. Took 10:30 minutes, had to set down at 3 mins left and rest for an extra minute.
8:15am - Complete
Notes - Great session today, body felt good after a massage yesterday evening, first one in a long time. Good technique on the DB CL, felt strong. On the DB PR actually focused on not bringing the bells together in the rack on the descent from each DB PR, but instead keeping the forearms vertical. I really felt a press from the lats doing it this way, and I believe it was a much more efficient movement. This is what I had been practicing on the single heavy PR and wanted to try and translate it to the DB PR. DB SWs felt very strong. The finish with SN was challenging but I was pretty satisfied with the power and pace. Mildly disappointed I needed the extra minute of rest as of yet I have not gone 6/6 in under 10 mins, just over several times. Something to work toward.
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