5:30am - Joint mobility and Primal Move drills - 45 minutes
6:15am - 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
6:30am - Training session -2H SW, ETK PM style
Warm up -
GSq, 24kg , 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK PR with 16kg, 5
SW session:
Warmup:
1H SW 16 kg, 10 L, 10 R
2H SW 24 kg, 10 (1X)
10X:
2H SW 32 kg, 15 (150 reps)
2H SW Hike,swing, park (HSP) 36, singles 5X
2X:
2H SW 36 kg, 5 (10 reps)
About 175 reps total
7:15am - Complete
Notes - Really good session. Very strong SW with the 32, even using the longer 15 rep sets. Density was also good as well as I was moving relatively fast without any excessive stoppage time between each set. No issues with forearm tightness during or after the session. Noticed that the reps with the 36 were very strong.
Warm up -
GSq, 24kg , 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK PR with 16kg, 5
SW session:
Warmup:
1H SW 16 kg, 10 L, 10 R
2H SW 24 kg, 10 (1X)
10X:
2H SW 32 kg, 15 (150 reps)
2H SW Hike,swing, park (HSP) 36, singles 5X
2X:
2H SW 36 kg, 5 (10 reps)
About 175 reps total
7:15am - Complete
Notes - Really good session. Very strong SW with the 32, even using the longer 15 rep sets. Density was also good as well as I was moving relatively fast without any excessive stoppage time between each set. No issues with forearm tightness during or after the session. Noticed that the reps with the 36 were very strong.
