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
7:40am - 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 12 minutes last week as well)
1H SW 32 kg, 5 L, 5 R - 10X (50 reps each arm) (took a little under 10 minutes with rest, was 9 minutes last week for 40 reps)
8:10am - Complete
Notes - Good session. I ran almost 8 miles yesterday afternoon doing Seattle 1/2 marathon training, so was not totally sure how the body would react. I actually felt pretty good - did some lacrosse ball work in a few spots but was pretty ready to go. I did not improve the density on the presses but felt very strong on all the reps, definitely that quality is noticeable each week. Squeezing the shit out of the bells on the way up and down on the descent to the rack is really helping. The bells feel "smaller" in my hands due to all of the work with the 24s over the last however many months, and probably the increased handling of the 32. To that point I did some good work with the 1H SW on the 32, most reps every for a PR of 100 total in 10 minutes, and did hand switches every set for all 10 sets. Very strong, really think this movement is helping several other things because that simply is just not a light weight but I am moving it around pretty well.
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 12 minutes last week as well)
1H SW 32 kg, 5 L, 5 R - 10X (50 reps each arm) (took a little under 10 minutes with rest, was 9 minutes last week for 40 reps)
8:10am - Complete
Notes - Good session. I ran almost 8 miles yesterday afternoon doing Seattle 1/2 marathon training, so was not totally sure how the body would react. I actually felt pretty good - did some lacrosse ball work in a few spots but was pretty ready to go. I did not improve the density on the presses but felt very strong on all the reps, definitely that quality is noticeable each week. Squeezing the shit out of the bells on the way up and down on the descent to the rack is really helping. The bells feel "smaller" in my hands due to all of the work with the 24s over the last however many months, and probably the increased handling of the 32. To that point I did some good work with the 1H SW on the 32, most reps every for a PR of 100 total in 10 minutes, and did hand switches every set for all 10 sets. Very strong, really think this movement is helping several other things because that simply is just not a light weight but I am moving it around pretty well.
