6:50am - 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
7:05am - Training session - Focus on 2H SW ladders
TGU 20kg, 1+1
2H SW ladder:
32kg, 20 kg, 28 kg, 24 kg - 5/5/5/5
32kg, 20 kg, 28 kg, 24 kg - 10/10/10/10
32kg, 20 kg, 28 kg, 24 kg - 15/15/15/15
32kg, 20 kg, 28 kg, 24 kg - 20/20/20/20
200 reps. Finished in about 11 minutes.
7:20am - Complete
Notes - Felt fine, sort of a punch the clock day. I don't really love these as much as swinging really heavy bells, but it's good. I wasn't very happy with my snap on the R hip, it just didn't feel completely there today. I probably could have benefited from a hip flexor stretch. Just seemed a little bit off and I did not feel as rooted as I would have liked on the R side as result. But all in all, fine.
TGU 20kg, 1+1
2H SW ladder:
32kg, 20 kg, 28 kg, 24 kg - 5/5/5/5
32kg, 20 kg, 28 kg, 24 kg - 10/10/10/10
32kg, 20 kg, 28 kg, 24 kg - 15/15/15/15
32kg, 20 kg, 28 kg, 24 kg - 20/20/20/20
200 reps. Finished in about 11 minutes.
7:20am - Complete
Notes - Felt fine, sort of a punch the clock day. I don't really love these as much as swinging really heavy bells, but it's good. I wasn't very happy with my snap on the R hip, it just didn't feel completely there today. I probably could have benefited from a hip flexor stretch. Just seemed a little bit off and I did not feel as rooted as I would have liked on the R side as result. But all in all, fine.
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