6:40am - 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
6:55am - Training session - Single bell 20 kg complex
Warm up -
GSq 20 kg, 5
DB DL 32 kgs, 5, 5/5 alt hands
2X the following, done in circuits.
20 kg TGU, 1+1
20 kg 2H SW, 15 reps
20 kg FSq, 5+5 reps
20 kg 1H SW, 10+10 reps
20 kg C&P, 5+5 reps
20 kg 1H SW, 10+10 reps
16 kg SN, 10+10
The circuits took about 29 minutes to complete including the rests between each movement / round.
7:30am - Complete
Notes - Well this was just great to be able to get back to work today. I had done a 4 mile jog around the lake yesterday, did some stretching and foam rolling last night, and woke up feeling pretty good, R wrist and forearm just getting a little incrementally better each day from last week's Monday training accident. On the advice of Kevin I dialed in here with a 20kg bell, and looking back, this was perfect. In terms of strength this was easy, very easy workout. I mean I worked up a sufficient sweat for sure but that was simply due to keeping the rest periods short. The focus here was on methodical technique, and I really was dialing it in, for certain on everything with the R hand. My first 1H SW the right wrist kind of said "whoa, we are doing this again?" but I almost expected that a bit. I was just a bit gun shy on the first reps of anything ballistic but I just focused on really exploding with the hips and making these movements what they should be, initiated and driven by the hips and not the arms. That definitely helped. It was very cool in particular to be able to snatch without an issue, and the reps felt really strong, focusing on opening up that R hand on the lockout to ensure I was not overgripping the bell. Really pleased. Going to go with DB 20 kg bells for the armor building workout on Wed, and just really make this all about technique right now. Assuming that and a Friday snatching day with the 16 kg goes well (and after today I think it will), I can step up a bell size for everything next week as I try to make my way back to the 28kg again for this complex.
Warm up -
GSq 20 kg, 5
DB DL 32 kgs, 5, 5/5 alt hands
2X the following, done in circuits.
20 kg TGU, 1+1
20 kg 2H SW, 15 reps
20 kg FSq, 5+5 reps
20 kg 1H SW, 10+10 reps
20 kg C&P, 5+5 reps
20 kg 1H SW, 10+10 reps
16 kg SN, 10+10
The circuits took about 29 minutes to complete including the rests between each movement / round.
7:30am - Complete
Notes - Well this was just great to be able to get back to work today. I had done a 4 mile jog around the lake yesterday, did some stretching and foam rolling last night, and woke up feeling pretty good, R wrist and forearm just getting a little incrementally better each day from last week's Monday training accident. On the advice of Kevin I dialed in here with a 20kg bell, and looking back, this was perfect. In terms of strength this was easy, very easy workout. I mean I worked up a sufficient sweat for sure but that was simply due to keeping the rest periods short. The focus here was on methodical technique, and I really was dialing it in, for certain on everything with the R hand. My first 1H SW the right wrist kind of said "whoa, we are doing this again?" but I almost expected that a bit. I was just a bit gun shy on the first reps of anything ballistic but I just focused on really exploding with the hips and making these movements what they should be, initiated and driven by the hips and not the arms. That definitely helped. It was very cool in particular to be able to snatch without an issue, and the reps felt really strong, focusing on opening up that R hand on the lockout to ensure I was not overgripping the bell. Really pleased. Going to go with DB 20 kg bells for the armor building workout on Wed, and just really make this all about technique right now. Assuming that and a Friday snatching day with the 16 kg goes well (and after today I think it will), I can step up a bell size for everything next week as I try to make my way back to the 28kg again for this complex.
