Wednesday, April 10, 2013

4/10/13 Wednesday April 10, 2013 (DB CL to SQ complex)


8:00am - Joint mobility drills - 45 minutes (took some extra time)

8:45am - 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

9:00am - Training session - Doing a complex, DB CL, DB SQ using 16s, 20s

Warm up -

GSq, 20kg , 5, 32 kg, 5 (these felt really good actually - heaviest I have done with this in some time)
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm (dead lifts feeling really good lately, no impact at all on elbows)
DB TK SS PR with 16kg, 5 (have not done DBs in this warm up in some time - also felt very good, stronger presses, I think things are coming back here slowly)

3X in sequence, 60 total reps, 30 of each movement:

DB CL, 16s, 5
DB SQ, 16s, 5
DB CL, 20s, 5
DB SQ, 20s, 5

9:30am - Complete

Notes -
Was thinking about what I wanted to do on this one variety day for the week, and I settled on seeing how CLs would feel given the elbow issues.  I wanted to do a minimal amount and was SUPER focused on keeping the bells extremely close to my body, really snapping the hips to get the bells up - making this a hip movement, which it HAS to be, not pulling with the arms to get the bells to the rack.  Going to lighter bells is a stark reminder to me about technique and how important it is - it is easier for me to maintain better technique.  I have to work these bells for awhile so that when I am dealing with 24s, it feels like this.
I went through the complex quickly as I didn't have much time - felt good to be moving quickly and get in just the right amount of work on a variety day in the circumstances (don't push it given what I am focusing on right now through with the body work etc. to get all the parts moving again).

4/9/13 Tuesday April 10, 2013 (TGUs)



6:30am - Joint mobility drills - 15 minutes (very abbreviated - rushed for time due to oversleeping)

6:45am - 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

7:00am - Training session - Focus on TGUs, but warm up with Windmills to get feel

Warm up -
Tall kneeling 1H press with 16 kg - significant emphasis on firing lats and slow negatives (noticed the left elbow was feeling much better, solid press, less clicking in shoulder that I had been experiencing - all the body work is helping)
Windmills with 16 kg, 3X L/R

TGUs (all done with each arm back to back with no rest between arms):

16 kg, 2 L/R
20 kg, 1 L/R
24 kg, 1 L/R

7:30am - Complete

Notes - Body felt pretty good actually all around, noticed that during joint mobility.  Lots of lacrosse ball work the night before helped I think.  TGUs felt pretty good.  The 24 felt much heavier that it has in a long time - just indicates the overall state of my body and that I have backed off heavy TGUs to focus on the movement and not weight.  I will make that 24 feel light as a feather in a few weeks.