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
7:45am - Training session - Single bell 28 kg complex
Warm up -
GSq 24 kg, 5
DB DL 32 kgs, 5, 5/5 alt hands
2X 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, 20 (15 last week)
28 kg FSq, 5+5 (3+3 last week)
28 kg 1H SW, 10+10 (5+5 last week)
28 kg C&P, 5+5 (I had to put the bell down after 5 L, 4 R and get the last rep on the R after another clean from the ground - didn't want to miss the last rep badly) (3+3 last week)
28 kg 1H SW, 10+10 (5+5 last week)
24 kg SN, 10+10 (PR, never SN the 24 for this many reps in a set) (5+5 last week)
The circuits took about 32 minutes to complete including the rests between each movement / round. This is down from 35 minutes last week for 3 sets, of shorter rep counts.
8:30am - Complete
Notes - Really a very productive and enjoyable training session, albeit yes it was hard at times particularly catching up to me on the the C&Ps. I intentionally dropped to two sets from three last week but upped the volumes in each set to see how that would affect training. It was definitely harder this week, more time under load in less overall time for sure. Really all the lifts felt good albeit on the C&P I did have to put the bell down, take a short rest, and then C&P on that very last rep each set on my R (started L, got all reps). Interesting as my R side is my strong side but it goes to show you what will happen with accumulating fatigue, and C&Ps with a heavy bell are a bitch. What a movement though. I did feel better on my presses this week, tried to get under the bell with my leg on the bell side and really focus on clamping both glutes and squeezing the off arm for additional tension. My biggest problem today was getting loose before training as I had carryover soreness from running 4 miles around the lake yesterday afternoon. I have been trying to do a little bit of running just to see how my body reacts and so far I have to say it is not a fail but definitely not a big success either.
Warm up -
GSq 24 kg, 5
DB DL 32 kgs, 5, 5/5 alt hands
2X 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, 20 (15 last week)
28 kg FSq, 5+5 (3+3 last week)
28 kg 1H SW, 10+10 (5+5 last week)
28 kg C&P, 5+5 (I had to put the bell down after 5 L, 4 R and get the last rep on the R after another clean from the ground - didn't want to miss the last rep badly) (3+3 last week)
28 kg 1H SW, 10+10 (5+5 last week)
24 kg SN, 10+10 (PR, never SN the 24 for this many reps in a set) (5+5 last week)
The circuits took about 32 minutes to complete including the rests between each movement / round. This is down from 35 minutes last week for 3 sets, of shorter rep counts.
8:30am - Complete
Notes - Really a very productive and enjoyable training session, albeit yes it was hard at times particularly catching up to me on the the C&Ps. I intentionally dropped to two sets from three last week but upped the volumes in each set to see how that would affect training. It was definitely harder this week, more time under load in less overall time for sure. Really all the lifts felt good albeit on the C&P I did have to put the bell down, take a short rest, and then C&P on that very last rep each set on my R (started L, got all reps). Interesting as my R side is my strong side but it goes to show you what will happen with accumulating fatigue, and C&Ps with a heavy bell are a bitch. What a movement though. I did feel better on my presses this week, tried to get under the bell with my leg on the bell side and really focus on clamping both glutes and squeezing the off arm for additional tension. My biggest problem today was getting loose before training as I had carryover soreness from running 4 miles around the lake yesterday afternoon. I have been trying to do a little bit of running just to see how my body reacts and so far I have to say it is not a fail but definitely not a big success either.
