6:45am - 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 pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
7:00am - Training session - Focus on TGUs, 40 kg 2H SW
24kg, 2+2
Warm up
24 kg 2H SW, 10
40 kg 2H SW, 5, 10X (50 reps)
Finisher
24 kg 1H SW, L/R, 10/10 (alt hands every rep)
7:25am - Complete
Notes - Just wanted to get some 2H SW reps in with a heavy bell, have not done that in a while. Loved it. Not a whole lot to say other than noticed that the L trap was a bit tight, need to do some lacrosse ball release there. Overall back, hips and quads felt a lot better today and the DOMs from running on Sunday I think has passed. Frustrating that it lasted several days.
24kg, 2+2
Warm up
24 kg 2H SW, 10
40 kg 2H SW, 5, 10X (50 reps)
Finisher
24 kg 1H SW, L/R, 10/10 (alt hands every rep)
7:25am - Complete
Notes - Just wanted to get some 2H SW reps in with a heavy bell, have not done that in a while. Loved it. Not a whole lot to say other than noticed that the L trap was a bit tight, need to do some lacrosse ball release there. Overall back, hips and quads felt a lot better today and the DOMs from running on Sunday I think has passed. Frustrating that it lasted several days.
