7:15am - Original Strength, Primal Move drills - 30 minutes
7:45am - Kettlebell warm up ("Standard")
1/2K halos - 12kg, 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 - 12kg, 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 16 kg
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
8:00am - Training session -1H SW, SN, timed session 15 minutes
Warm up -
TGU 16 kg roll to elbow, 3+3
GSq 20 kg, 10
1H SW 16 kg, 10 L/R
Timed set - 15 minutes
1H SW 20 kg, 10L, 10R, 10L, 10R - 5X (total of 100 reps per arm)
SN 16 kg, 5 L, 5 R 3X (15 reps per arm)
8:20am - Complete
Notes - This was perfect and maybe edging towards even more than I was considering given Kevin's adage to take some rest..... I was glad I put the timer on things because that did prevent me from really going overboard. The sets of the 1H SW with the 20 were surprisingly gassing - it was the second set of 10 on each arm without setting the bell down that was getting to me. I do not ever go this high in reps but wanted to see what it would be like at a lighter weight. The SN were just for some practice given that Kevin is green lighting me to SN again. I focused on really waiting out the bell on the descent. Several the reps felt really good doing that. If I can consistently nail this technique, the SN could become a very doable lift for me. Also it is clear I need to have tremendous stability in the L shoulder to successfully SN. Have to keep on top of that constantly and continuing improving it.
Warm up -
TGU 16 kg roll to elbow, 3+3
GSq 20 kg, 10
1H SW 16 kg, 10 L/R
Timed set - 15 minutes
1H SW 20 kg, 10L, 10R, 10L, 10R - 5X (total of 100 reps per arm)
SN 16 kg, 5 L, 5 R 3X (15 reps per arm)
8:20am - Complete
Notes - This was perfect and maybe edging towards even more than I was considering given Kevin's adage to take some rest..... I was glad I put the timer on things because that did prevent me from really going overboard. The sets of the 1H SW with the 20 were surprisingly gassing - it was the second set of 10 on each arm without setting the bell down that was getting to me. I do not ever go this high in reps but wanted to see what it would be like at a lighter weight. The SN were just for some practice given that Kevin is green lighting me to SN again. I focused on really waiting out the bell on the descent. Several the reps felt really good doing that. If I can consistently nail this technique, the SN could become a very doable lift for me. Also it is clear I need to have tremendous stability in the L shoulder to successfully SN. Have to keep on top of that constantly and continuing improving it.
