7:15am - 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
7:30am - Training session - Single bell 28 kg complex
Warm up -
GSq 16 kg, 5
DB DL 32 kgs, 5, 5/5 alt hands
3X the following, done in circuits.
28 kg TGU, 1+1 (note did these by cleaning and then pressing OH, going to knee/arm, and back up due to rain and wetness and just not wanting to deal with full TGUs)
28 kg 2H SW, 15 reps
28 kg FSq, 3+3 reps
28 kg 1H SW, 5+5 reps
28 kg C&P, 3+3 reps
28 kg 1H SW, 5+5 reps
24 kg SN, 5+5
The circuits took about 35 minutes to complete including the rests between each movement / round.
8:15am - Complete
Notes - Wow. This is what it feels like to be back in the game. It has been 3 weeks since I had the training accident doing a session of 28 kg complexes. Took a week to really back off and rest, a week with the 20kg, a week with the 24kg, and felt ready for this. Lowered the reps in general from last week (squats, 1H SW, presses) but did 3 sets, so this was definitely a good bit of volume still. Focused on technique, liked everything except I feel like I need practice on my presses to stay tight and not do any lean to the side or back. Still feel like that is happening on some reps. I was tightening the shit out of my glutes and off hand to stop this and it definitely seemed to help. Snatches with the 24 were absolutely no problem at all. Continued to start the snatches with my R as opposed to my L and that seemed to improve technique on the R side. I also did that a bit with the presses as well to see if that improved the press on the R side. I think for so long I have been starting all 1 arm lifts with the my L as it is my weaker side, but it has caught up quite a bit to the R and now I need to dial technique on the R better so going to try and even out the starting arm more between sets in the future.
I think next Monday for this session I will mix it up by increasing the reps in each set by going down to just 2 sets from 3, and see how that goes. Same but different.
Warm up -
GSq 16 kg, 5
DB DL 32 kgs, 5, 5/5 alt hands
3X the following, done in circuits.
28 kg TGU, 1+1 (note did these by cleaning and then pressing OH, going to knee/arm, and back up due to rain and wetness and just not wanting to deal with full TGUs)
28 kg 2H SW, 15 reps
28 kg FSq, 3+3 reps
28 kg 1H SW, 5+5 reps
28 kg C&P, 3+3 reps
28 kg 1H SW, 5+5 reps
24 kg SN, 5+5
The circuits took about 35 minutes to complete including the rests between each movement / round.
8:15am - Complete
Notes - Wow. This is what it feels like to be back in the game. It has been 3 weeks since I had the training accident doing a session of 28 kg complexes. Took a week to really back off and rest, a week with the 20kg, a week with the 24kg, and felt ready for this. Lowered the reps in general from last week (squats, 1H SW, presses) but did 3 sets, so this was definitely a good bit of volume still. Focused on technique, liked everything except I feel like I need practice on my presses to stay tight and not do any lean to the side or back. Still feel like that is happening on some reps. I was tightening the shit out of my glutes and off hand to stop this and it definitely seemed to help. Snatches with the 24 were absolutely no problem at all. Continued to start the snatches with my R as opposed to my L and that seemed to improve technique on the R side. I also did that a bit with the presses as well to see if that improved the press on the R side. I think for so long I have been starting all 1 arm lifts with the my L as it is my weaker side, but it has caught up quite a bit to the R and now I need to dial technique on the R better so going to try and even out the starting arm more between sets in the future.
I think next Monday for this session I will mix it up by increasing the reps in each set by going down to just 2 sets from 3, and see how that goes. Same but different.
