5:30am - Joint mobility drills - 30 minutes
6:15 - 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
6:30am - Training session - Focus on C&P with 28kg
Warm up -
GSq, 20kg and 28kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5
C&P with 28 kg - 4X (1, 2, 3) (clean bell between every rep)
Between each set - BU PR with 20 kg, singles each arm
Finisher -
Heavy CL with 32 kg, 1 each arm
1H SW with 32 kg, 5 each arm
2H SW with 32 kg, 10
7:15am - Complete
Notes - After this training session I feel ready to add the 4 ladder on the send of each set to go to 4X (1,2,3,4). Had plenty left in the tank today. Single resses with 32 were easier as well, though it didn't seem like I could get another rep out of the left arm. I tried and stalled out. Didn't try with the right as a result just to keep it balanced.
Also really liked the 1H SW with the 32. Really have to keep the lats engaged with the heavy bell. It felt good. After this the 2H SW with the 32 was so light it was almost comical. I am going to keep doing heavy 1H SW with the 32 as much as possible.
Roll to press (TGU start) - shoulder cam shafts, each arm
6:30am - Training session - Focus on C&P with 28kg
Warm up -
GSq, 20kg and 28kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5
C&P with 28 kg - 4X (1, 2, 3) (clean bell between every rep)
Between each set - BU PR with 20 kg, singles each arm
Finisher -
Heavy CL with 32 kg, 1 each arm
1H SW with 32 kg, 5 each arm
2H SW with 32 kg, 10
7:15am - Complete
Notes - After this training session I feel ready to add the 4 ladder on the send of each set to go to 4X (1,2,3,4). Had plenty left in the tank today. Single resses with 32 were easier as well, though it didn't seem like I could get another rep out of the left arm. I tried and stalled out. Didn't try with the right as a result just to keep it balanced.
Also really liked the 1H SW with the 32. Really have to keep the lats engaged with the heavy bell. It felt good. After this the 2H SW with the 32 was so light it was almost comical. I am going to keep doing heavy 1H SW with the 32 as much as possible.
