7:10am - 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
7:25am - Training session - Focus on 28 kg C&P ladders, DB SW 24 kgs
TGU 24kg, 2+2
GSq 24kg, 10
28 kg C&P ladders, 1, 2, 3, 4 R/L - 3X (30 total reps each arm)
DB SW 24 kgs, 10, 10, 5 (25 total reps)
8:05am - Complete
Notes - Good session. Body felt good, I was pressed for time and had to do everything pretty quick. On the C&P ladders with the 28kg, on the first set I did MPs instead of C&P (cleaning between every press). The final ladder with 4 reps of MP with the 28kg was tough. I paused and checked Kevin's notes and realized that this was actually supposed to be C&P so for sets 2 and 3 I cleaned between every press. I knew this was going to actually make my presses a little easier because I have dialed in my clean technique quite a bit, and the momentum and energy of a good clean can really help get a press going. That is exactly what happened. On my final ladder of 4 on the L I missed the lift on the last rep, but that was due to a bad clean during the set that I ended up just recleaning again instead of trying to press (the bell was not in my hand in the rack in a way I wanted to press). The reclean was the right move but I think it threw me off enough to cause a little too much fatigue and I missed that last rep. Set the bell down, rested for a few second, shook it out and then got the final rep. Do need to work with Kevin on breathing techniques on the C&P for higher reps. I was doing fine, concentrating on getting the inhale on each clean and trying to hold the exhale until pressing up, which was fine. The bigger challenge was in between breaths on the descent from the press, re-rack, and then into the clean. Double swings were very strong and I wanted 5 sets of 10 but I had to cut it short due to time, stopping with 25 reps total. I will get 50 next week.
TGU 24kg, 2+2
GSq 24kg, 10
28 kg C&P ladders, 1, 2, 3, 4 R/L - 3X (30 total reps each arm)
DB SW 24 kgs, 10, 10, 5 (25 total reps)
8:05am - Complete
Notes - Good session. Body felt good, I was pressed for time and had to do everything pretty quick. On the C&P ladders with the 28kg, on the first set I did MPs instead of C&P (cleaning between every press). The final ladder with 4 reps of MP with the 28kg was tough. I paused and checked Kevin's notes and realized that this was actually supposed to be C&P so for sets 2 and 3 I cleaned between every press. I knew this was going to actually make my presses a little easier because I have dialed in my clean technique quite a bit, and the momentum and energy of a good clean can really help get a press going. That is exactly what happened. On my final ladder of 4 on the L I missed the lift on the last rep, but that was due to a bad clean during the set that I ended up just recleaning again instead of trying to press (the bell was not in my hand in the rack in a way I wanted to press). The reclean was the right move but I think it threw me off enough to cause a little too much fatigue and I missed that last rep. Set the bell down, rested for a few second, shook it out and then got the final rep. Do need to work with Kevin on breathing techniques on the C&P for higher reps. I was doing fine, concentrating on getting the inhale on each clean and trying to hold the exhale until pressing up, which was fine. The bigger challenge was in between breaths on the descent from the press, re-rack, and then into the clean. Double swings were very strong and I wanted 5 sets of 10 but I had to cut it short due to time, stopping with 25 reps total. I will get 50 next week.
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