7:55am - Kettlebell warm up ("Standard")
1/2K halos - 8kg, 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
Arm bar 12 kg, 1+1
Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
8:10am - Training session - Focus on PR 32 kg, 2H SW 44 kg
TGU 16kg, 3/3
TK PR 16 kg, 5/5
Interruption - about 15 minutes as Jill dropped off the kids. Resume:
PR 24 kg, 3/3
PR 28 kg, 2/2
PR 32 kg, 1/1 - 6X (PR for # of 32 kg reps, up from 5X last week)
In between the 32kg presses I did some body weight SL DLs, 3/3, after sets 1, 3, and 5 and then fast and loose between 2 and 4. This seemed to help as well.
2H SW 44kg, 10, 8X (on the minute, 8 minutes) - 80 total reps (up from 6X, 60 reps last week)
9:05am - Complete
Notes - Interesting. I slept in for a a bit extra as today is Veteran's Day and a holiday that I am taking off from work to hang out with the kids. I had finished running 9 miles yesterday around 5pm and was pretty concerned about recovery from that. The extra sleep was really critical. Once I got going today I felt very strong. The reps on the 32kg were very good technique-wise, I am starting to dial that in better and better. The cue from Kevin to inhale on the swing and hold the breath through the rack and only exhale when starting to press has really improved my technique a lot. The 44kg swings felt strong and easier than last week, even with 2 more sets this week.
TGU 16kg, 3/3
TK PR 16 kg, 5/5
Interruption - about 15 minutes as Jill dropped off the kids. Resume:
PR 24 kg, 3/3
PR 28 kg, 2/2
PR 32 kg, 1/1 - 6X (PR for # of 32 kg reps, up from 5X last week)
In between the 32kg presses I did some body weight SL DLs, 3/3, after sets 1, 3, and 5 and then fast and loose between 2 and 4. This seemed to help as well.
2H SW 44kg, 10, 8X (on the minute, 8 minutes) - 80 total reps (up from 6X, 60 reps last week)
9:05am - Complete
Notes - Interesting. I slept in for a a bit extra as today is Veteran's Day and a holiday that I am taking off from work to hang out with the kids. I had finished running 9 miles yesterday around 5pm and was pretty concerned about recovery from that. The extra sleep was really critical. Once I got going today I felt very strong. The reps on the 32kg were very good technique-wise, I am starting to dial that in better and better. The cue from Kevin to inhale on the swing and hold the breath through the rack and only exhale when starting to press has really improved my technique a lot. The 44kg swings felt strong and easier than last week, even with 2 more sets this week.
