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 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 28kg, 2nd time DB pressing the 28s. Going to go with 5 ladders, 1,2,3,4 working over time to get to 5X 1,2,3,4,5. This adds 4 from last weeks 1,2,3.
Warm up -
GSq, 16kg , 5
GSq, 28kg , 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5
DB C&P with 28kg, 5X (1,2,3,4), cleaning bell between each rep.
Did not get this. Got 1,2,3,4 on the first 2 ladders. Had to drop to 1,2,3,3 for the final 3 ladders. Last 2 ladders actually went 1,2,3,2,1 to get the reps.
Total reps = 47. This is up from 30 last week, so that is good progress.
Between each C&P set - SL DL (no bells), 3X per leg
Finisher -
2H SW with 32 kg, 1X (10)
7:10am - Complete
Notes -
Pretty good session and it was clear that there was progress from last week, lots of good, strong cleans and presses. Certainly started feeling major fatigue in the third set after getting out 1,2,3,4 on the first two sets - the 4th reps were tough. Need to continue to watch the left elbow and forearm closely, though it didn't really bother me during the training session I am noticing it after.
Warm up -
GSq, 16kg , 5
GSq, 28kg , 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5
DB C&P with 28kg, 5X (1,2,3,4), cleaning bell between each rep.
Did not get this. Got 1,2,3,4 on the first 2 ladders. Had to drop to 1,2,3,3 for the final 3 ladders. Last 2 ladders actually went 1,2,3,2,1 to get the reps.
Total reps = 47. This is up from 30 last week, so that is good progress.
Between each C&P set - SL DL (no bells), 3X per leg
Finisher -
2H SW with 32 kg, 1X (10)
7:10am - Complete
Notes -
Pretty good session and it was clear that there was progress from last week, lots of good, strong cleans and presses. Certainly started feeling major fatigue in the third set after getting out 1,2,3,4 on the first two sets - the 4th reps were tough. Need to continue to watch the left elbow and forearm closely, though it didn't really bother me during the training session I am noticing it after.
