7:45am - 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
8:00am - Training session - Focus on TGUs, TK PR 24kg, super DB SW 24 kgs / planks
8:45am - Complete
Notes - Good day. Body felt pretty good given the tough training yesterday evening with running / pull ups and push ups. Legs are pretty tight for sure, right ankle continues to be a little stiff after running, mobility is not as good as the left. Need to work on it, undoubtedly that gets connected to the R hip getting tight, obliques etc. Was able to up the presses to 5 sets of 5/5, felt very strong. The TK practice has been excellent for the press, really feeling good about the groove. I was pressed for time so I did 2 sets of 10 DB SW with the 24kgs before moving to the planks, so did just 5 sets of planks with a total of 20 sets of 10 DB SW, for 100 reps total. DB SW felt very powerful, has gotten better every single week with practice. R wrist absolutely zero issue, noticed nothing, keeping a grip on the bell and not letting go on the float has been totally on point advice from Kevin, this is now my go-to swing technique and will just keep refining it.
TGUs (start from the top finish at the top)
16kg x 1/1
20kg x 1/1
24kg x 1/1
12kg Tall Kneeling Halos x 5/5
24kg TK PR x 5/5 x 5 sets (up from 4/4 x 5 last week)
Superset 5x:
DB SW 24kgs x 10 x 2
Around the World (PU Plank) x 1/1
(up from 9x last week)
(up from 9x last week)
Total of 100 DB SW (90 last week)
8:45am - Complete
Notes - Good day. Body felt pretty good given the tough training yesterday evening with running / pull ups and push ups. Legs are pretty tight for sure, right ankle continues to be a little stiff after running, mobility is not as good as the left. Need to work on it, undoubtedly that gets connected to the R hip getting tight, obliques etc. Was able to up the presses to 5 sets of 5/5, felt very strong. The TK practice has been excellent for the press, really feeling good about the groove. I was pressed for time so I did 2 sets of 10 DB SW with the 24kgs before moving to the planks, so did just 5 sets of planks with a total of 20 sets of 10 DB SW, for 100 reps total. DB SW felt very powerful, has gotten better every single week with practice. R wrist absolutely zero issue, noticed nothing, keeping a grip on the bell and not letting go on the float has been totally on point advice from Kevin, this is now my go-to swing technique and will just keep refining it.
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