6:45am - 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
7:00am - Training session -DB PR 24 kgs, 1H SW 32 kg
Warm up -
TGU 20kg, 1+1
TGU 24kg, 1+1
TGU 28kg, 1+1
DB DL 32 kg, 5, single 5L, 5R alt
DB 24 kgs PR, 2, 3, 5 - 3X (took about 12 minutes with rest) (30 total reps) (this took 15 minutes last week)
2H SW 32 kg, 10
1H SW 32 kg, 5 L, 5 R - 8X (40 reps each arm) (took about 9 minutes with rest) (10 mins last week)
7;35am - Complete
Notes - This was a great training session particularly coming right off running 6 1/2 miles and walking another 4 or so yesterday afternoon. I was pretty worried about my recovery but this was good. Frankly I did the same volume as a week ago but it "felt different." Shaved 3 minutes off the DB PR work and 1 minute off the 1H SW with the 32 compared with 1 week ago. The presses were very, very strong. Excellent cleans, really good base on the heels and locked glutes, and really squeezing the bells on the ascent and the descent. On the 1H SW I did hand transfers for the middle 6 sets of the 8 sets total, going back and forth L to R, R to L. Really excellent and I felt much more comfortable doing that this week, and the reps felt very strong. Felt like real progress. The goal next week would be to shave a little more time from the DB PR work, and then actually do get the volume up a little higher in the 1H SW with the 32 kg.
Warm up -
TGU 20kg, 1+1
TGU 24kg, 1+1
TGU 28kg, 1+1
DB DL 32 kg, 5, single 5L, 5R alt
DB 24 kgs PR, 2, 3, 5 - 3X (took about 12 minutes with rest) (30 total reps) (this took 15 minutes last week)
2H SW 32 kg, 10
1H SW 32 kg, 5 L, 5 R - 8X (40 reps each arm) (took about 9 minutes with rest) (10 mins last week)
7;35am - Complete
Notes - This was a great training session particularly coming right off running 6 1/2 miles and walking another 4 or so yesterday afternoon. I was pretty worried about my recovery but this was good. Frankly I did the same volume as a week ago but it "felt different." Shaved 3 minutes off the DB PR work and 1 minute off the 1H SW with the 32 compared with 1 week ago. The presses were very, very strong. Excellent cleans, really good base on the heels and locked glutes, and really squeezing the bells on the ascent and the descent. On the 1H SW I did hand transfers for the middle 6 sets of the 8 sets total, going back and forth L to R, R to L. Really excellent and I felt much more comfortable doing that this week, and the reps felt very strong. Felt like real progress. The goal next week would be to shave a little more time from the DB PR work, and then actually do get the volume up a little higher in the 1H SW with the 32 kg.
