7:10pm - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 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
7:25am - Training session - Focus on S&S - 28kg 1H SW, TGUs
28kg 2H SW, 10
28kg 1H SW, 10/10 on the minute for 5 minutes
100 1H SW
28kg TGU, 1/1 x 5 goal of under 10 minutes, took 9 mins and 30 secs
7:45am - Complete
Notes - Good stuff. Was a bit winded even after doing the 5 minutes of 1H SW. The swings were powerful, but I am tired from all of the traveling. The TGUs were pretty good, not quite as good as Sunday and I attribute that to the travel and fatigue. Still finished them under 10 minutes, and quite strong, but just not quite as crisp as Sunday. A reminder to really squeeze the bell hard helped a lot for the last several reps. That's a good technique cue for me.
28kg 2H SW, 10
28kg 1H SW, 10/10 on the minute for 5 minutes
100 1H SW
28kg TGU, 1/1 x 5 goal of under 10 minutes, took 9 mins and 30 secs
7:45am - Complete
Notes - Good stuff. Was a bit winded even after doing the 5 minutes of 1H SW. The swings were powerful, but I am tired from all of the traveling. The TGUs were pretty good, not quite as good as Sunday and I attribute that to the travel and fatigue. Still finished them under 10 minutes, and quite strong, but just not quite as crisp as Sunday. A reminder to really squeeze the bell hard helped a lot for the last several reps. That's a good technique cue for me.
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