7:30am - 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
12kg armbars - 1 L, 1 R
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
12kg armbars - 1 L, 1 R
So after completing the warm ups I was feeling good. So I decided to go with a couple of simple, highly controlled movements that were not ballistic in nature at all.
7:45am - Training session - TK PR 20 kg, Sq 20 kg
Warm up -
TGU 16kg, 4+4 (only to the elbow)
GSq 16 kg, 5
DL 20 kg, 5, 5 L, 5 R (felt totally fine no issues which was good - I can probably go heavier and do a double bell DL as per normal)
TK PR 16 kg, 5/5
Sq 16 kg, 5/5
These were light, I knew I could move up a bell size without an issue.
4X the following, done in circuits.
TK PR 20 kg, 5/5
Sq 20 kg, 5/5
8:15am - Complete
Notes - All movements were highly controlled and I used the "cheat clean" (2 hand clean on 1 bell) to get the bell into the rack for all reps. No cleans, did not want to see what those felt like on the wrist / forearm - no reason to push anything at all here. This felt great. I knew I could have gone heavier, easily a 24 kg, but that was not the point today. This was a good example of me actually listening to the feedback from my body and training intelligently. This is progress.
Warm up -
TGU 16kg, 4+4 (only to the elbow)
GSq 16 kg, 5
DL 20 kg, 5, 5 L, 5 R (felt totally fine no issues which was good - I can probably go heavier and do a double bell DL as per normal)
TK PR 16 kg, 5/5
Sq 16 kg, 5/5
These were light, I knew I could move up a bell size without an issue.
4X the following, done in circuits.
TK PR 20 kg, 5/5
Sq 20 kg, 5/5
8:15am - Complete
Notes - All movements were highly controlled and I used the "cheat clean" (2 hand clean on 1 bell) to get the bell into the rack for all reps. No cleans, did not want to see what those felt like on the wrist / forearm - no reason to push anything at all here. This felt great. I knew I could have gone heavier, easily a 24 kg, but that was not the point today. This was a good example of me actually listening to the feedback from my body and training intelligently. This is progress.
