7:45am - 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 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
12kg arm bar, 1+1 (new, this was very nice indeed)
Roll to press (TGU start) - shoulder cam shafts, each arm
12kg arm bar, 1+1 (new, this was very nice indeed)
8:00am - Training session - PR 24kg, 2H SW for power with 24kg
Warm up -
TGU 24 kg, 2+2
GSq 24 kg, 10
DB DL 32 kg, 5, 1H alternating 5
PR 24kg, 3+3, 5X
Tested after this and got a single L/R with the 32 kg. Easy. Decided what the hell and tried to test with the 36 kg. Strong cleans, but then barely got the thing off my shoulder. 2 tries each side, decided to put it down. Something to discuss with Kevin. Very interesting indeed.
24kg 2H SW, 5, 10, 15, 20, 20, 15, 10, 5 (100 reps). Took me 7 minutes. Very strong emphasis on overspeed on the descent and really going for max power each rep.
Finished with a couple BU PR with the 24, got it on R and then finally on L which was pretty taxed after the 2H SW (grip). Had not done that movement in a while, really like it.
8:30am - Complete
Notes - Interesting day. Kevin has switched up programming again and the focus is going to be on power for this period of time. The presses were just simply easy but that is fine, trying to GTG. I was shocked both at how easy the 32 went up for a single but then how the 36 did not even move. Something to discuss with Kevin. I felt quite a bit of power leakage and knew I was not getting tight enough in all the right places with the 36. Body simply did not know what to do with a load that heavy. 2H SW were really powerful. Felt like I was going to lose the bell I was throwing it down so hard and coming back out of the hole with a lot of force. I don't really "like" swinging this way but I do see the point in really getting the hips to drive the movement.
Warm up -
TGU 24 kg, 2+2
GSq 24 kg, 10
DB DL 32 kg, 5, 1H alternating 5
PR 24kg, 3+3, 5X
Tested after this and got a single L/R with the 32 kg. Easy. Decided what the hell and tried to test with the 36 kg. Strong cleans, but then barely got the thing off my shoulder. 2 tries each side, decided to put it down. Something to discuss with Kevin. Very interesting indeed.
24kg 2H SW, 5, 10, 15, 20, 20, 15, 10, 5 (100 reps). Took me 7 minutes. Very strong emphasis on overspeed on the descent and really going for max power each rep.
Finished with a couple BU PR with the 24, got it on R and then finally on L which was pretty taxed after the 2H SW (grip). Had not done that movement in a while, really like it.
8:30am - Complete
Notes - Interesting day. Kevin has switched up programming again and the focus is going to be on power for this period of time. The presses were just simply easy but that is fine, trying to GTG. I was shocked both at how easy the 32 went up for a single but then how the 36 did not even move. Something to discuss with Kevin. I felt quite a bit of power leakage and knew I was not getting tight enough in all the right places with the 36. Body simply did not know what to do with a load that heavy. 2H SW were really powerful. Felt like I was going to lose the bell I was throwing it down so hard and coming back out of the hole with a lot of force. I don't really "like" swinging this way but I do see the point in really getting the hips to drive the movement.
