7:55am - 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
8:10am - 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 the last couple of Mondays as well so no change in density)
1H SW 32 kg, 5 L, 5 R - 10X (50 reps each arm) (took a little under 10 minutes, same as last week)
8:50am - Complete
Notes - Body actually felt great today in the sense of no major tight areas, etc. and this is after spending the weekend in Vancouver BC including travel back and forth and running 9 miles on Saturday for Seattle 1/2 marathon training. I had a little extra time so I slept in a bit. Going to bed I was sneezing and my throat felt a little funny, and I feel I probably have something coming on here. I did not improve on the density of any of the lifts compared with last week, but it just "felt stronger" today. Each successive session with the DB PR 24 kg work I have felt better and better with the cleans, technique on the press, keeping everything tight, and I know there are improvements because the bells simply feel lighter. The same is true on 1H SW with the 32 kg. Very strong swings, good hand transfers, no jerky movements. I did feel my left trap tighten up a bit at the end of the presses and into the swings, but I noticed that waking up this morning and believe that has more to do with traveling all weekend and sleeping in a different bed than usual. Lacrosse ball work is in order and I should be fine.
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 the last couple of Mondays as well so no change in density)
1H SW 32 kg, 5 L, 5 R - 10X (50 reps each arm) (took a little under 10 minutes, same as last week)
8:50am - Complete
Notes - Body actually felt great today in the sense of no major tight areas, etc. and this is after spending the weekend in Vancouver BC including travel back and forth and running 9 miles on Saturday for Seattle 1/2 marathon training. I had a little extra time so I slept in a bit. Going to bed I was sneezing and my throat felt a little funny, and I feel I probably have something coming on here. I did not improve on the density of any of the lifts compared with last week, but it just "felt stronger" today. Each successive session with the DB PR 24 kg work I have felt better and better with the cleans, technique on the press, keeping everything tight, and I know there are improvements because the bells simply feel lighter. The same is true on 1H SW with the 32 kg. Very strong swings, good hand transfers, no jerky movements. I did feel my left trap tighten up a bit at the end of the presses and into the swings, but I noticed that waking up this morning and believe that has more to do with traveling all weekend and sleeping in a different bed than usual. Lacrosse ball work is in order and I should be fine.
