Tuesday, November 12, 2013

11/12/13 Tuesday November 12, 2013 (SL DL 12kg, 1H SW 24kg)

6:30am - Original Strength and Primal Move - 30 minutes

7:00am - 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

7:15am - Training session - Focus on SL DL, SW with 24kg

TGU 24kg, 2+2

SL DL 12 kg, 3/3,
24 kg 1H SW, 10/10, 10/10, 5/5 (without setting down)

SL DL 12 kg, 3/3,
24 kg 1H SW, 10/10, 10/10, 5/5 (without setting down)

100 total reps on the 1H SW

7:30am - Complete

Notes -  A punch it type of day.  Felt tired, didn't sleep that well.  Actually got more done than I thought I would.  Considered stopping at the standard warm up and not even going outside.  I am glad I got some reps in.  The 12kg with the SL DLs was a lot better, but it also helped that I worked that movement with body weight yesterday I think.  I am going to keep doing these.  Swings felt fine, 50 reps without setting the bell down is something I have not done in some time.  You can definitely get a lot of work done that way in a short amount of time.