5:00am - Joint mobility drills - 30 minutes
5:30am - 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
5:45am - Training session - Focus on DB C&P with 24kg, test how it compares to one week. Trying to get to 5X 1,2,3,4,5
Warm up -
GSq, 24kg , 5
GSq, 32kg , 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5
DB C&P with 24kg, 5X (1,2,3,4,5), cleaning bell between each rep.
Between each C&P set - SL DL (no KBs), 3X each leg, or DB BUP into Sq with 16s
Finisher -
2H SW with 32 kg, 1X (10)
6:50am - Complete
Notes -
I pretty much nailed 4 sets up to 5 ladders without an issue. Had a couple of interruptions as my two kids woke up very early. Came back to the 5th set and got to 1,2,3,4 without major issue, but could tell the next one to get the 5th and final ladder would be a challenge. Got 1,2,3,4,4 - had to set the bell down for the very last rep on the 5th ladder. 1 rep short of the goal. The initial dead CL from the ground on each rund of the ladders felt AWESOME and incredibly strong. My dead CL is definitely improving. I don't always achieve the same feeling with the SW CL between each rep. Have to keep working it.
Warm up -
GSq, 24kg , 5
GSq, 32kg , 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5
DB C&P with 24kg, 5X (1,2,3,4,5), cleaning bell between each rep.
Between each C&P set - SL DL (no KBs), 3X each leg, or DB BUP into Sq with 16s
Finisher -
2H SW with 32 kg, 1X (10)
6:50am - Complete
Notes -
I pretty much nailed 4 sets up to 5 ladders without an issue. Had a couple of interruptions as my two kids woke up very early. Came back to the 5th set and got to 1,2,3,4 without major issue, but could tell the next one to get the 5th and final ladder would be a challenge. Got 1,2,3,4,4 - had to set the bell down for the very last rep on the 5th ladder. 1 rep short of the goal. The initial dead CL from the ground on each rund of the ladders felt AWESOME and incredibly strong. My dead CL is definitely improving. I don't always achieve the same feeling with the SW CL between each rep. Have to keep working it.
