7:10am - 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
7:25am - Training session -DB Sq 20 kgs complex
Warm up -
TGU 20kg, 2X 1+1
GSq 20 kg, 5
DB DL 32 kgs, 5, 5 alt L, R
DB 20 kgs Complex - 20 minutes timed
Got 10X of the following:
DB CL, 3
DB PR, 3
DB Sq, 3
I was very consistent with my pace - 1 minute of work, 1 minute of rest, all the way to the last set where I took an extra 15-20 seconds of rest.
7:55am - Complete
Notes - This was hard but not too hard as evidenced by my consistency with the work/rest ratio throughout the entire 20 minute timed set. Good solid technique, though I was trying to really find that press from the lats and didn't really seem to have that dialed in as well as I would have liked. Still, overall, lots of progress made from last week's training accident. This is very encouraging. I went back and read my notes on this workout the last couple of times I have done it (with 24 kgs) and it has kicked my ass every time. This was about right. I did notice a lot of tightness in my R psoas nearly the entire training session, completely I believe relating to the SL DLs I did the day before. That is not actually a bad thing, as I can tell that those muscles got worked by the SL DL in a unique way. I do not think it is a technique flaw but rather just highlighting an imbalance and I actually really need to keep focused on the SL DLs because they may help get that asymmetry out of my R side.
Warm up -
TGU 20kg, 2X 1+1
GSq 20 kg, 5
DB DL 32 kgs, 5, 5 alt L, R
DB 20 kgs Complex - 20 minutes timed
Got 10X of the following:
DB CL, 3
DB PR, 3
DB Sq, 3
I was very consistent with my pace - 1 minute of work, 1 minute of rest, all the way to the last set where I took an extra 15-20 seconds of rest.
7:55am - Complete
Notes - This was hard but not too hard as evidenced by my consistency with the work/rest ratio throughout the entire 20 minute timed set. Good solid technique, though I was trying to really find that press from the lats and didn't really seem to have that dialed in as well as I would have liked. Still, overall, lots of progress made from last week's training accident. This is very encouraging. I went back and read my notes on this workout the last couple of times I have done it (with 24 kgs) and it has kicked my ass every time. This was about right. I did notice a lot of tightness in my R psoas nearly the entire training session, completely I believe relating to the SL DLs I did the day before. That is not actually a bad thing, as I can tell that those muscles got worked by the SL DL in a unique way. I do not think it is a technique flaw but rather just highlighting an imbalance and I actually really need to keep focused on the SL DLs because they may help get that asymmetry out of my R side.
