11:00am - 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
11:15am - 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 (very solid presses, felt nothing at all in L elbow, no clicking in L shoulder - this is huge)
SW session:
Warmup:
1H SW 16 kg, 10 L, 10 R
2H SW 24 kg, 10 (1X)
10X:
2H SW 32 kg, 10 (100 reps)
5X:
2H SW 36 kg, 10 (50 reps)
About 175 reps total
11:40am - Complete
Notes - Lots of extra time due to significant tightness on right oblique, lower right back, right hip - really not sure what the story is but this started cropping up on Saturday evening. Could be from DB SW on Friday (DOMS) but hard to tell. did a lot of OS and PM but then also quite a bit of lacrosse ball releases on the glutes, lat on the R side, etc. It seemed to help and eventually I felt ready to train.
I was moving quickly, not too much rest time between sets. I think this is the most reps I have done with the 36 and there was no issue at all. Very good bell speed all through each set of 10. My goal actually was to do 10 sets of 10 with the 36 for a total of 200 SW between the 32/36, but I had to cut it short as I was running into an appointment time. That will be the goal for next Monday - break 200 SW, but keep density as is.
Warm up -
GSq, 24kg , 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK PR with 16kg, 5 (very solid presses, felt nothing at all in L elbow, no clicking in L shoulder - this is huge)
SW session:
Warmup:
1H SW 16 kg, 10 L, 10 R
2H SW 24 kg, 10 (1X)
10X:
2H SW 32 kg, 10 (100 reps)
5X:
2H SW 36 kg, 10 (50 reps)
About 175 reps total
11:40am - Complete
Notes - Lots of extra time due to significant tightness on right oblique, lower right back, right hip - really not sure what the story is but this started cropping up on Saturday evening. Could be from DB SW on Friday (DOMS) but hard to tell. did a lot of OS and PM but then also quite a bit of lacrosse ball releases on the glutes, lat on the R side, etc. It seemed to help and eventually I felt ready to train.
I was moving quickly, not too much rest time between sets. I think this is the most reps I have done with the 36 and there was no issue at all. Very good bell speed all through each set of 10. My goal actually was to do 10 sets of 10 with the 36 for a total of 200 SW between the 32/36, but I had to cut it short as I was running into an appointment time. That will be the goal for next Monday - break 200 SW, but keep density as is.
