1:50pm - 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
2:05pm - Training session - Focus on DB C&P 24 kgs, DB SW 24 kgs
TGU 24kg, 2+2
DB DL 24kgs, 5
GSq 24 kg, 5
3X:
DB C&P 1, 2, 3 ladder (total 18 reps, 13 minutes)
In between C&P, some body weight SL DLs, 3/3
DB SW, 10, 5X (50 reps, 6 minutes)
2:35pm - Complete
Notes - That was called density strength training. DB C&P into DB SW, all within 20 minutes including body weight SL DLs for active rest. It is Christmas Eve, odd training time for sure as I usually go early morning but I had a window here and I took it. Hadn't practiced pressing with double bells and had not practiced cleaning and pressing with doubles, so this was great practice. Only wanted to go to top rung 3 on the ladders because I had a hard session yesterday, will rest tomorrow, very light Thursday, ready to train with Kevin on Friday.
TGU 24kg, 2+2
DB DL 24kgs, 5
GSq 24 kg, 5
3X:
DB C&P 1, 2, 3 ladder (total 18 reps, 13 minutes)
In between C&P, some body weight SL DLs, 3/3
DB SW, 10, 5X (50 reps, 6 minutes)
2:35pm - Complete
Notes - That was called density strength training. DB C&P into DB SW, all within 20 minutes including body weight SL DLs for active rest. It is Christmas Eve, odd training time for sure as I usually go early morning but I had a window here and I took it. Hadn't practiced pressing with double bells and had not practiced cleaning and pressing with doubles, so this was great practice. Only wanted to go to top rung 3 on the ladders because I had a hard session yesterday, will rest tomorrow, very light Thursday, ready to train with Kevin on Friday.
