5:25am - Joint mobility drills - 30 minutes
5:55am - 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
6:10am - Training session - Focus on DB C&P with 24kg, test how it compares to a week ago.
Warm up -
GSq, 20kg , 5
GSq, 24kg , 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK DB PR with 16kg, 5
TK PR with 20kg, 5 L/R
DB C&P with 24kg, 4X (1,2,3,4,5), cleaning bell between each rep
Between each C&P set - BUP with the 20kg for singles, or SL DL (no KBs), 3X each leg
Finisher -
2H SW with 32 kg, 1X (10)
7:10am - Complete
Notes -
I was out late with friends the previous night (again same as last week) and did not have a ton of energy and was also a little 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 get to the 4th set, same as last week. They reps felt strong. On the 4th set I got to the very last rep on 1,2,3,4, 5 but after a strong clean I could not get the bell up. Had to set it down and then get the last rep. This was one rep better than last week. I really need more rest so I can punch out the 5th set next week. Given the lack of sleep this week and continued soreness in the traps from SN on Tuesday, this was a very successful training session.
Noticed that the 2H SW with the 32 at the end just felt "light." Very snappy, really letting the bell float and then waiting until the last second to throw it between the legs. Nice.
Warm up -
GSq, 20kg , 5
GSq, 24kg , 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK DB PR with 16kg, 5
TK PR with 20kg, 5 L/R
DB C&P with 24kg, 4X (1,2,3,4,5), cleaning bell between each rep
Between each C&P set - BUP with the 20kg for singles, or SL DL (no KBs), 3X each leg
Finisher -
2H SW with 32 kg, 1X (10)
7:10am - Complete
Notes -
I was out late with friends the previous night (again same as last week) and did not have a ton of energy and was also a little 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 get to the 4th set, same as last week. They reps felt strong. On the 4th set I got to the very last rep on 1,2,3,4, 5 but after a strong clean I could not get the bell up. Had to set it down and then get the last rep. This was one rep better than last week. I really need more rest so I can punch out the 5th set next week. Given the lack of sleep this week and continued soreness in the traps from SN on Tuesday, this was a very successful training session.
Noticed that the 2H SW with the 32 at the end just felt "light." Very snappy, really letting the bell float and then waiting until the last second to throw it between the legs. Nice.
