7:25am - 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
7:40am - Training session -DB SQ 24 kgs, DB SW 24 kgs, 16 kg high volume SN 7 mins
Warm up -
TGU 24kg, 2+2
GSq 32 kg, 5
DB DL 32 kg, 5, single 5L, 5R alt
2H SW 32 kg, 20
Superset 5X (up from 4X last week):
DB SQ 24 kg, 5
DB SW 24kg, 10 (up from 5s last week)
This took about 13 minutes - relatively short rest breaks.
16 kg high volume SN, 7 minutes, 146 reps (20/20, 20/20, 20/20, 10/10, 3/3) (150 reps last week)
8:15am - Complete
Notes - Interesting and very good session. Very strong on the DB SQ and DB SW, upped the sets and swings from last week quite a bit but did not take a lot of rest breaks. The SNs got extremely tough but I felt pretty good with the groove. I did 150 last week and was done to 146 this week but last week I was interrupted at 2 minutes so got a rest break, this time did not and went 7 straight so not really apples to apples. To get the reps up I am going to have to either not set the bell down or go with sets of 25. Sets of 20 get brutal so I may try a technique of not setting the bell down next time. We'll see how it goes.
Warm up -
TGU 24kg, 2+2
GSq 32 kg, 5
DB DL 32 kg, 5, single 5L, 5R alt
2H SW 32 kg, 20
Superset 5X (up from 4X last week):
DB SQ 24 kg, 5
DB SW 24kg, 10 (up from 5s last week)
This took about 13 minutes - relatively short rest breaks.
16 kg high volume SN, 7 minutes, 146 reps (20/20, 20/20, 20/20, 10/10, 3/3) (150 reps last week)
8:15am - Complete
Notes - Interesting and very good session. Very strong on the DB SQ and DB SW, upped the sets and swings from last week quite a bit but did not take a lot of rest breaks. The SNs got extremely tough but I felt pretty good with the groove. I did 150 last week and was done to 146 this week but last week I was interrupted at 2 minutes so got a rest break, this time did not and went 7 straight so not really apples to apples. To get the reps up I am going to have to either not set the bell down or go with sets of 25. Sets of 20 get brutal so I may try a technique of not setting the bell down next time. We'll see how it goes.
