Monday, January 6, 2014

1/6/14 Monday January 6, 2014 (DB SS PR 24kgs, 1H SW 32kg)

7:30am - Original Strength and Primal Move - 30 minutes

8:00am - 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

8:15am - Training session - Focus on DB SS PR 24 kgs, 1H SW 32 kgs

TGU 20kg, 3+3

DB DL 32kgs, 5 2X

DB SS PR 24 kgs, 15 minutes timed, AMRAP - did 4/4 x 8, 3/3 x 4, total of 44 reps per arm (last week 9 sets 4/4, total of 36 reps per arm)

Rest 5 full minutes.

1H SW 32 kg, 5 minutes, 10/10 on the minute (100 reps)

8:45am - Complete

Notes -  I was really pleased with the improvement today in one week on the DB SS PR, I increased the work capacity by almost 20% compared with last week.  I maintained very good form throughout the timed set of 15 minutes.  After 8 sets of 4/4, I was at the 10 minute mark, and decided to drop down to 3/3 to ensure I did not get close to failure and made all of the reps.  That was a good call and it allowed me to get good presses all the way to the end. I used my glutes more this week, which helped the presses, and also tried to squeeze the hell out of the handles on the press.  I really like the DB SS PR.  After completing the set, I could tell I was quite fatigued in my left arm, trap etc. - that is my less strong arm.  Certainly no pain, but probably after doing the pull-ups yesterday and then the focused pressing session, that was pretty hard work.  I thought I would do some active recovery before doing 1H SW with the 32kg, so I rested 5 full minutes, shaking out tension, and then hit the 5 minute sets of the 1H SW with the 32kg.  No problems whatsoever.  Great stuff.  

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