10:30am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
10:45am - Training session - Focus on TGUs / Rows, DB 20kg complex
Superset the following - set of TGUs, then Renegade Rows off hand on a box
Renegade rows after each TGU set, 24kg, 5/5 x 3
Notes - Well I had planned ahead and wanted to be able to get in a session with the KBs today after getting back from working in OKC. Originally I thought this would be in the afternoon or late at night but got home earlier than expected, got to sleep in my bed, and got 8+ hrs of sleep. Still, I was very tired and it showed up in a major way during the 20kg complex, which I kind of expected it would. That was fine. The plan this week is to deload, and although it didn't feel like much work at all today I had only planned on one set of the complex, I was able to get it done with good technique and sufficient power. Rows were good, I actually decided to keep 3 sets of 5/5 and not drop them because I want to practice this movement and get to the point of being on two 32kg KBs and doing them that way. Good practice. The TGUs with the 24kg were good, particularly the last set on the L side which has been my problem. I keep experimenting with feet placement and cues to make this a more powerful and crisp movement on that side, and I think I finally settled on something a bit wider than what I have been using for the legs' positions. I realize completely now that probably the biggest issue is my R leg coming off the ground. That hamstring and hip are very tight, have been now for about 10 days since I did some sprinting a weekend ago, and it is causing issues with the TGUs. I can see now that when I try to roll the hamstring, since it is tight, senses that and kind of "cramps up" and won't cooperate by staying strong to the ground. Working that tightness out is going to be key as well as I think this wider base will help too. R side (bell in R hand) is completely good, very strong, absolutely no issues with any part of the movement. Always something to work on.
Superset the following - set of TGUs, then Renegade Rows off hand on a box
TGUs roll to elbow
24kg x 3/3 x 3
Renegade rows after each TGU set, 24kg, 5/5 x 3
Double 20kg complex. Went like this
1st set:
2 DB CL, 1 DB SQ
4 DB CL, 2 DB SQ
6 DB CL, 3 DB SQ
8 DB CL, 4 DB SQ (set bell down)
10 DB CL, 5 DB SQ
11:25am - Complete1st set:
2 DB CL, 1 DB SQ
4 DB CL, 2 DB SQ
6 DB CL, 3 DB SQ
8 DB CL, 4 DB SQ (set bell down)
10 DB CL, 5 DB SQ
Notes - Well I had planned ahead and wanted to be able to get in a session with the KBs today after getting back from working in OKC. Originally I thought this would be in the afternoon or late at night but got home earlier than expected, got to sleep in my bed, and got 8+ hrs of sleep. Still, I was very tired and it showed up in a major way during the 20kg complex, which I kind of expected it would. That was fine. The plan this week is to deload, and although it didn't feel like much work at all today I had only planned on one set of the complex, I was able to get it done with good technique and sufficient power. Rows were good, I actually decided to keep 3 sets of 5/5 and not drop them because I want to practice this movement and get to the point of being on two 32kg KBs and doing them that way. Good practice. The TGUs with the 24kg were good, particularly the last set on the L side which has been my problem. I keep experimenting with feet placement and cues to make this a more powerful and crisp movement on that side, and I think I finally settled on something a bit wider than what I have been using for the legs' positions. I realize completely now that probably the biggest issue is my R leg coming off the ground. That hamstring and hip are very tight, have been now for about 10 days since I did some sprinting a weekend ago, and it is causing issues with the TGUs. I can see now that when I try to roll the hamstring, since it is tight, senses that and kind of "cramps up" and won't cooperate by staying strong to the ground. Working that tightness out is going to be key as well as I think this wider base will help too. R side (bell in R hand) is completely good, very strong, absolutely no issues with any part of the movement. Always something to work on.
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