Friday, May 16, 2014

5/16/14 Friday May 16, 2014 (TGU practice, 48kg 2H SW for 10 mins)

6:10am - Original Strength and Primal Move - 40 minutes

6:50am - 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

7:05am - Training session - Focus on TGU practice, 48kg 2H SW 10 mins

Hip bridges, two legs, single leg
16kg TGU opposite arm / leg rotations

Roll to elbow practice on TGUs:
20kg, 5/5
24kg, 3/3
28kg, 2/2
32kg, 1/1 x 5

48kg 2H SW, 10, on the minute, 10 minutes (100 beast swings)

In between the beast swings - 7 total sets of 5 explosive push-ups - on the minute with 3 breaks, wanted 10 sets but didn't get there - up from 5 sets last week

7:45am - Complete

Notes -  This was a good day.  And so the 3-week cycle has concluded.  I am definitely better at TGUs and have improved the issues on my L side with the roll to press.  I am pleased.  Beast swings got more powerful, more crisp.  I am noticing that I am recovering better between training sessions as well.  I have been putting on some weight in my arms, shoulders and my glutes, and it is good weight.  Body composition is improving.  This has been a good run for me in this cycle.  Going to do S&S on Sunday with a 28kg, then hit the road for work for a few days, coming back late in the week for some S&S and then training with Kevin a week from today.  

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