7:45am - 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
8:00am - Training session - Focus on TGUs, 1H SW 32 kgs (lots of interruptions)
TGU 24kg, 1+1
TGU 28 kg, 1+1
TGU 32 kg, 1+1
TGU 32 kg, 1+1
DL 32kgs, 5
GSq 32 kg, 5
1H SW 32kg, 10/10, 5X (100 reps)
8:45am - Complete
Notes - Kind of a weird day coming off of taking Christmas day off, being extremely tired as well from all of the holiday stuff and coming off of all of that. Lots of interruptions too as I got up late and the kids started waking up and it threw things off pretty badly in terms of just getting in and out quickly. In terms of the training itself the 2nd rep on the 32 kg TGU surprised me in terms of the difficultly level. I will say this is the first time I can recall attempting the 32 kg for reps, but I thought I would be more ready for it. Maybe just tired, not sure, but I will build volume very, very slowing with the 32 kg. I do want to get to 5/5 in 10 minutes a la Pavel's Simple and Sinister minimum requirements with the 32 kg. He also has a 100 rep minimum with the 32 kg for 1H SW which I feel I am already at. I did not time myself today but I did go quickly with the swings with minimal rest. Didn't really feel that sharp, some reps could have been more powerful, and with the L arm in particularly I felt the bell tugging on my elbow on some reps which I did not like. Need to do some lacrosse ball release work tonight. Still, I do think this type of workout a couple of times a week as a variety day session could be very on point. Not sure if the load is too heavy for variety days, so I want to talk to Kevin. Perhaps one variety day yes, the other variety day, something with less load.
TGU 24kg, 1+1
TGU 28 kg, 1+1
TGU 32 kg, 1+1
TGU 32 kg, 1+1
DL 32kgs, 5
GSq 32 kg, 5
1H SW 32kg, 10/10, 5X (100 reps)
8:45am - Complete
Notes - Kind of a weird day coming off of taking Christmas day off, being extremely tired as well from all of the holiday stuff and coming off of all of that. Lots of interruptions too as I got up late and the kids started waking up and it threw things off pretty badly in terms of just getting in and out quickly. In terms of the training itself the 2nd rep on the 32 kg TGU surprised me in terms of the difficultly level. I will say this is the first time I can recall attempting the 32 kg for reps, but I thought I would be more ready for it. Maybe just tired, not sure, but I will build volume very, very slowing with the 32 kg. I do want to get to 5/5 in 10 minutes a la Pavel's Simple and Sinister minimum requirements with the 32 kg. He also has a 100 rep minimum with the 32 kg for 1H SW which I feel I am already at. I did not time myself today but I did go quickly with the swings with minimal rest. Didn't really feel that sharp, some reps could have been more powerful, and with the L arm in particularly I felt the bell tugging on my elbow on some reps which I did not like. Need to do some lacrosse ball release work tonight. Still, I do think this type of workout a couple of times a week as a variety day session could be very on point. Not sure if the load is too heavy for variety days, so I want to talk to Kevin. Perhaps one variety day yes, the other variety day, something with less load.
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