6:25am - Joint mobility drills - 30 minutes
6:55am - 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
Roll to press (TGU start) - shoulder cam shafts, each arm
7:10am - Training session - Focus on DB C&P with 24kg
Warm up -
GSq, 24kg , 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK DB PR with 16kg, 5
DB C&P with 24kg, 4X (1,2,3,4,5), cleaning bell between each rep
Between each C&P set - DB Sq with 16kg, 5X
Finisher -
2H SW with 32 kg, 1X (10)
7:45am - Complete
Notes -
I was out late with friends the previous night and did not have a ton of energy and was also pressed for time, so I focused on conserving what I did have for the DB C&P. They actually felt very strong and I was able to add a 4th set, so this was the most reps I have done with the DB C&P, cleaning between each PR. On the last set however I got to 1,2,3 and had to set the bell down and pick back up for 4,5. I think there is a good chance with better rest that a week from today I can add a 5th set. I am stalking 5X (1,2,3,4,5) with the 24s, with mastery, and then I will move to adding either 1 28 or possible just try to jump up to 2 28s and see what happens, dropping down to 3X (1,2,3) to start.
Warm up -
GSq, 24kg , 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK DB PR with 16kg, 5
DB C&P with 24kg, 4X (1,2,3,4,5), cleaning bell between each rep
Between each C&P set - DB Sq with 16kg, 5X
Finisher -
2H SW with 32 kg, 1X (10)
7:45am - Complete
Notes -
I was out late with friends the previous night and did not have a ton of energy and was also pressed for time, so I focused on conserving what I did have for the DB C&P. They actually felt very strong and I was able to add a 4th set, so this was the most reps I have done with the DB C&P, cleaning between each PR. On the last set however I got to 1,2,3 and had to set the bell down and pick back up for 4,5. I think there is a good chance with better rest that a week from today I can add a 5th set. I am stalking 5X (1,2,3,4,5) with the 24s, with mastery, and then I will move to adding either 1 28 or possible just try to jump up to 2 28s and see what happens, dropping down to 3X (1,2,3) to start.
