8:45am - 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
9:00am - 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 (get ready for swings)
PR 24kg, 3+3, 7X (same as last Monday, did this in about 9 minutes, and it was extremely easy)
Decided to add a bit of extra work and see what I could do.
C&PR 32 kg, 1+1, 3X (3 easy singles each arm, went up no problem at all)
CL and DB PR 32 kg, 1X (a single with the doubles, went up no problem at all. Not easy, but a very strong grind rep)
24kg 2H SW, 5, 10, 15, 20, 20, 15, 10, 5 (100 reps). Took me less than 7 minutes, about a minute faster than last week which was good. Reps felt strong, I was not gassed at the end and had something in the tank which was unlike last week and I did a little more work this week on the pressing.
9:45am - Complete
Notes - This was an excellent session particularly in light of how long it took me to warm up. The body just did not feel great this morning. I have been starting to try and dial in my diet just a bit here over the weekend primarily going with less sugar and I may have to deal with some ramifications here in the short term, I suspect that is part of what is going on. But the end result of this tightening up will be good. I have been eating a ton due to the kettlebell work and I think just tightening up the diet here and there is going to lean me out even more body-composition wise, which would be good, without losing weight. I don't need to lose any weight - at about 190 lbs give or take which is a great weight for the strength training I am focusing on.
Warm up -
TGU 24 kg, 2+2
GSq 24 kg, 10
DB DL 32 kg, 5, 1H alternating 5 (get ready for swings)
PR 24kg, 3+3, 7X (same as last Monday, did this in about 9 minutes, and it was extremely easy)
Decided to add a bit of extra work and see what I could do.
C&PR 32 kg, 1+1, 3X (3 easy singles each arm, went up no problem at all)
CL and DB PR 32 kg, 1X (a single with the doubles, went up no problem at all. Not easy, but a very strong grind rep)
24kg 2H SW, 5, 10, 15, 20, 20, 15, 10, 5 (100 reps). Took me less than 7 minutes, about a minute faster than last week which was good. Reps felt strong, I was not gassed at the end and had something in the tank which was unlike last week and I did a little more work this week on the pressing.
9:45am - Complete
Notes - This was an excellent session particularly in light of how long it took me to warm up. The body just did not feel great this morning. I have been starting to try and dial in my diet just a bit here over the weekend primarily going with less sugar and I may have to deal with some ramifications here in the short term, I suspect that is part of what is going on. But the end result of this tightening up will be good. I have been eating a ton due to the kettlebell work and I think just tightening up the diet here and there is going to lean me out even more body-composition wise, which would be good, without losing weight. I don't need to lose any weight - at about 190 lbs give or take which is a great weight for the strength training I am focusing on.
