5:45am - Joint mobility, Original Strength, Primal Move drills - 45 minutes
6:30am - 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
6:45am - Training session -DB SW, 16s, 20s, 24s, alternating sets of 10
Warm up -
GSq, 24kg, 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK PR with 16kg, 5 L/R (again, noting continued improvement in presses, almost no clicking on the left side. A higher rack position seems to be more comfortable/natural and smoother. Something to watch.)
SW session 5X for the following combo:
DB SW 16s, 10
DB SW 20s, 10
DB SW 24s, 10
A total of 150 reps. In between sets, some standing cross crawls, and single leg deads without weight.
Finisher - a few loaded carries with 32s, rack walks with 24s, and snatch and OH walks with the 20s and 16s. All felt great. OH position closer to ear, elbow straighter - definitely some good improvements in the thorasic spine the last couple of weeks, probably due to OS and PM drills.
7:15am - Complete
Notes - Looking at my notes, I had not done DB SW in nearly a month. Wow. The DBs were great. All of the 2H and 1H work I have been doing clearly had a major translation over to the DBs.
Good pace, I was breathing very hard but it felt really good. Waving the load from 16s to 24s is something I really like, allows me to get a lot of work in without a ton of stops for recovery. The DB 24s were the strongest I have ever done, without question. Really nice loading with straight elbows, and very strong hip snap with float at the top, I could even let go of the bells on the float and then re-grip and throw them towards my groin on the descent. Really cool. No need to go to 28s yet - more reps are needed with the 24, probably need to drop the 16s next time and then focus on a few sessions where the primary weight is the 24s, building up towards say 100-120 reps with the 24s and then work in a few short sets of 28s sometime after that.
Warm up -
GSq, 24kg, 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK PR with 16kg, 5 L/R (again, noting continued improvement in presses, almost no clicking on the left side. A higher rack position seems to be more comfortable/natural and smoother. Something to watch.)
SW session 5X for the following combo:
DB SW 16s, 10
DB SW 20s, 10
DB SW 24s, 10
A total of 150 reps. In between sets, some standing cross crawls, and single leg deads without weight.
Finisher - a few loaded carries with 32s, rack walks with 24s, and snatch and OH walks with the 20s and 16s. All felt great. OH position closer to ear, elbow straighter - definitely some good improvements in the thorasic spine the last couple of weeks, probably due to OS and PM drills.
7:15am - Complete
Notes - Looking at my notes, I had not done DB SW in nearly a month. Wow. The DBs were great. All of the 2H and 1H work I have been doing clearly had a major translation over to the DBs.
Good pace, I was breathing very hard but it felt really good. Waving the load from 16s to 24s is something I really like, allows me to get a lot of work in without a ton of stops for recovery. The DB 24s were the strongest I have ever done, without question. Really nice loading with straight elbows, and very strong hip snap with float at the top, I could even let go of the bells on the float and then re-grip and throw them towards my groin on the descent. Really cool. No need to go to 28s yet - more reps are needed with the 24, probably need to drop the 16s next time and then focus on a few sessions where the primary weight is the 24s, building up towards say 100-120 reps with the 24s and then work in a few short sets of 28s sometime after that.
