8:30am - 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
8:45am - Training session - Focus on 28 kg C&P ladders, DB SW 24 kgs
TGU 24kg, 2+2
GSq 24kg, 10
28 kg C&P ladders, 1, 2, 3, 4 R/L - 3X (30 total reps each arm) (about 29 minutes to finish)
DB SW 24 kgs, 10, 5X (50 reps) (7 minutes)
9:30am - Complete
Notes - There is some real beauty to the way Kevin has set up programming. If you look purely at my log from a week ago when I did this same training session, it would seem as if I did nearly the same thing, with a little more volume on the DB SW. Wrong. The devil is in the details. The technique on the C&P this week was much tighter. I was using the acceleration of the clean and redirecting that force right into the press. The bell was flying up today. I have never pressed the 28kg like this before. I was using hand switches and not setting the bell down, and still getting all of the reps, tight. I did not get the very last rep on my last set/ladder of 4, hit a sticking point on the R side but I missed the lift the right way. Set the bell down and got the last rep immediately. I realized I was leaking some tightness on the glute on the bell side. So I need to focus on really squeezing the glutes. Had I been focusing on that, I would have gotten that last rep. My focus today was on tight cleans and breathing, so improved those parts of the C&P,. Next week, glutes. I did focus on the glutes during the DB SW and that was cool, got really good hip snap, very powerful, keep the lats locked down, felt like I had a lot of control of the bells.
TGU 24kg, 2+2
GSq 24kg, 10
28 kg C&P ladders, 1, 2, 3, 4 R/L - 3X (30 total reps each arm) (about 29 minutes to finish)
DB SW 24 kgs, 10, 5X (50 reps) (7 minutes)
9:30am - Complete
Notes - There is some real beauty to the way Kevin has set up programming. If you look purely at my log from a week ago when I did this same training session, it would seem as if I did nearly the same thing, with a little more volume on the DB SW. Wrong. The devil is in the details. The technique on the C&P this week was much tighter. I was using the acceleration of the clean and redirecting that force right into the press. The bell was flying up today. I have never pressed the 28kg like this before. I was using hand switches and not setting the bell down, and still getting all of the reps, tight. I did not get the very last rep on my last set/ladder of 4, hit a sticking point on the R side but I missed the lift the right way. Set the bell down and got the last rep immediately. I realized I was leaking some tightness on the glute on the bell side. So I need to focus on really squeezing the glutes. Had I been focusing on that, I would have gotten that last rep. My focus today was on tight cleans and breathing, so improved those parts of the C&P,. Next week, glutes. I did focus on the glutes during the DB SW and that was cool, got really good hip snap, very powerful, keep the lats locked down, felt like I had a lot of control of the bells.
