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
Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
7:15am - Training session - Focus on 2H SW ladders
TGU 20kg, 1+1
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. Finished in about 12 minutes.
7:30am - Complete
Notes - Focused on a lot of power today. Enjoy swinging the 32 and the 28. Really don't like the 20 or the 24, but it is crazy how much lighter they feel after swinging a heavier bell.
TGU 20kg, 1+1
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. Finished in about 12 minutes.
7:30am - Complete
Notes - Focused on a lot of power today. Enjoy swinging the 32 and the 28. Really don't like the 20 or the 24, but it is crazy how much lighter they feel after swinging a heavier bell.
