6:45am - 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
Roll to press (TGU start) - shoulder cam shafts, each arm
12kg arm bar, 1+1
7:00am - Training session - PR 24kg, 2H SW for power with 24kg
Warm up -
TGU 24 kg, 2+2
GSq 24 kg, 10
PR 24kg, 3+3, 7X (bumped up from 5X last Monday, did this in under 10 minutes)
Tested after this and got a single PR L/R with the 32 kg. Easy.
DB DL 32 kg, 5, 1H alternating 5 (get ready for swings)
24kg 2H SW, 5, 10, 15, 20, 20, 15, 10, 5 (100 reps). Took me just over 7 minutes, basically the same as last week. I was pretty gassed and needed more rest between sets than I anticipated.
7:30am - Complete
Notes - Good workout, very time efficient, a lot of work done in 30 minutes. Presses felt very good, easy, no where near failure on these. Put the 32 up for a single again very easily with both arms. Tried to work on staying tight and engaging and pressing from the lats. I was tired on the swings but that was probably from the higher pressing volume. The reps were very strong and felt powerful.
Warm up -
TGU 24 kg, 2+2
GSq 24 kg, 10
PR 24kg, 3+3, 7X (bumped up from 5X last Monday, did this in under 10 minutes)
Tested after this and got a single PR L/R with the 32 kg. Easy.
DB DL 32 kg, 5, 1H alternating 5 (get ready for swings)
24kg 2H SW, 5, 10, 15, 20, 20, 15, 10, 5 (100 reps). Took me just over 7 minutes, basically the same as last week. I was pretty gassed and needed more rest between sets than I anticipated.
7:30am - Complete
Notes - Good workout, very time efficient, a lot of work done in 30 minutes. Presses felt very good, easy, no where near failure on these. Put the 32 up for a single again very easily with both arms. Tried to work on staying tight and engaging and pressing from the lats. I was tired on the swings but that was probably from the higher pressing volume. The reps were very strong and felt powerful.
