6:15am - 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
6:30am - 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) (this took about 15 minutes)
Farmer carry with DB 32 kgs to finish, 1 minute walking.
7:00am - Complete
Notes - This was good today. Body felt well rested, I got plenty of sleep this weekend and decent sleep last night. It has been unbelievably cold - for some reason I have not been mentioning that in my blogs but each morning for a week it has been sub 30 degrees, around 25 this morning. Getups were strong, technique on the chain was improved from last week. I like the difference in doing a swing and then having to transition and control the bell into a tight clean, and then into a squat. It is good stuff. I had a lot left in the tank this morning but no need to go above and beyond every time out for training. Looking forward to pressing the 28 kg on Wed and seeing how that goes compared with last week.
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) (this took about 15 minutes)
Farmer carry with DB 32 kgs to finish, 1 minute walking.
7:00am - Complete
Notes - This was good today. Body felt well rested, I got plenty of sleep this weekend and decent sleep last night. It has been unbelievably cold - for some reason I have not been mentioning that in my blogs but each morning for a week it has been sub 30 degrees, around 25 this morning. Getups were strong, technique on the chain was improved from last week. I like the difference in doing a swing and then having to transition and control the bell into a tight clean, and then into a squat. It is good stuff. I had a lot left in the tank this morning but no need to go above and beyond every time out for training. Looking forward to pressing the 28 kg on Wed and seeing how that goes compared with last week.
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