8:15am - 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
8:30am - Training session - Focus on TGUs, 32 kg chain SW, CL, FSq
TGU 24kg, 1+1
TGU 28kg, 1+1
TGU 32kg, 1+1
DB DL 32kgs, 5
GSq 32kg, 5
Chain with 32 kg:
5X:
SW, CL, Fsq - 3 / 3
(15 reps total of each movement, I realistically ended up doing a few more reps here or there because I had some trouble counting:) ) (this took about 16 minutes)
Farmer carry with DB 32 kgs to finish, 1 minute walking.
8:55am - Complete
Notes - I suspected I was going to feel pretty drained this morning, and I absolutely did. Seattle 1/2 marathon really took it out of me. Despite doing a decent amount of mobility work after the race, I needed a ton more this morning to get in a position to move a 32kg bell around. I had a meeting at 8:30 and cancelled it after I woke up as I realized I simply needed to take my time to get mobilized, work out some of the DOMS in my legs, and hopefully feel good enough to train with the bells. It took an incredibly long time but I did feel pretty good by the time I started the main training session. Funny enough the work today didn't seem like much to me. That makes absolutely no sense other than I have been building my way up through Kevin's programming and damn now if I cannot move a 32 kg bell around pretty well. That is sweet. I noted on the 28 kg TGU with bell in the left hand that if I do not really focus on pushing my left foot into the floor, I get a shitty rep as per usual. I dialed in the technique big time after that and got a couple of great reps with the 32 kg on both sides. Heavy bells demand that your technique has to be on point. They expose flaws. What I need to get better at is dialing that up with the lighter bells and just being nails on technique, acting like I have a heavier bell in my hand(s). Something to continually work on. I also enjoyed doing the chains, got the heart beating a bit which I was not anticipating. I had some issues working out the breathing through the chain but got that cleaned up. That was good practice to do something different than I had been doing and I liked it quite a bit.
TGU 24kg, 1+1
TGU 28kg, 1+1
TGU 32kg, 1+1
DB DL 32kgs, 5
GSq 32kg, 5
Chain with 32 kg:
5X:
SW, CL, Fsq - 3 / 3
(15 reps total of each movement, I realistically ended up doing a few more reps here or there because I had some trouble counting:) ) (this took about 16 minutes)
Farmer carry with DB 32 kgs to finish, 1 minute walking.
8:55am - Complete
Notes - I suspected I was going to feel pretty drained this morning, and I absolutely did. Seattle 1/2 marathon really took it out of me. Despite doing a decent amount of mobility work after the race, I needed a ton more this morning to get in a position to move a 32kg bell around. I had a meeting at 8:30 and cancelled it after I woke up as I realized I simply needed to take my time to get mobilized, work out some of the DOMS in my legs, and hopefully feel good enough to train with the bells. It took an incredibly long time but I did feel pretty good by the time I started the main training session. Funny enough the work today didn't seem like much to me. That makes absolutely no sense other than I have been building my way up through Kevin's programming and damn now if I cannot move a 32 kg bell around pretty well. That is sweet. I noted on the 28 kg TGU with bell in the left hand that if I do not really focus on pushing my left foot into the floor, I get a shitty rep as per usual. I dialed in the technique big time after that and got a couple of great reps with the 32 kg on both sides. Heavy bells demand that your technique has to be on point. They expose flaws. What I need to get better at is dialing that up with the lighter bells and just being nails on technique, acting like I have a heavier bell in my hand(s). Something to continually work on. I also enjoyed doing the chains, got the heart beating a bit which I was not anticipating. I had some issues working out the breathing through the chain but got that cleaned up. That was good practice to do something different than I had been doing and I liked it quite a bit.
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