7:10am - 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
7:25am - Training session - Focus on 2H SW ladders
TGU 20kg, 1+1
2H SW 24kg, 5
2H SW ladder:
32kg, 20 kg, 28 kg, 24 kg - 5/5/5/5
32kg, 20 kg, 28 kg, 24 kg - 10/10/10/10
32kg, 20 kg, 28 kg, 24 kg - 15/15/15/15
32kg, 20 kg, 28 kg, 24 kg - 20/20/20/20
200 reps. I got interrupted in the middle for about 4 or 5 minutes. Taking that out, the SW ladder took me about 11 minutes I think.
7:45am - Complete
Notes - Body felt way better today. Right hamstring pretty tight from the 1/2 marathon, will keep working it, but really a lot of progress since the race Sunday morning. Feet and ankles felt good actually, surprised. The actual training session was good, focused on strong hip snaps, throwing the bell down, getting into the hips. I don't really "like" swinging anything lighter than a 28kg, but I know there is a purpose to it.
TGU 20kg, 1+1
2H SW 24kg, 5
2H SW ladder:
32kg, 20 kg, 28 kg, 24 kg - 5/5/5/5
32kg, 20 kg, 28 kg, 24 kg - 10/10/10/10
32kg, 20 kg, 28 kg, 24 kg - 15/15/15/15
32kg, 20 kg, 28 kg, 24 kg - 20/20/20/20
200 reps. I got interrupted in the middle for about 4 or 5 minutes. Taking that out, the SW ladder took me about 11 minutes I think.
7:45am - Complete
Notes - Body felt way better today. Right hamstring pretty tight from the 1/2 marathon, will keep working it, but really a lot of progress since the race Sunday morning. Feet and ankles felt good actually, surprised. The actual training session was good, focused on strong hip snaps, throwing the bell down, getting into the hips. I don't really "like" swinging anything lighter than a 28kg, but I know there is a purpose to it.
