7:15am - 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, 2+2
Arm bar 12kg with 3 presses, 1/1
7:30am - Training session - S&S 28kg
Arm bar 12 kg, 2+2
Arm bar 12kg with 3 presses, 1/1
7:30am - Training session - S&S 28kg
28kg GSq, 5
2H 28kg Hike/Swing/Park, 3
1H 28kg, 10/10, x 5, on the minute
100 reps
28kg TGUs, 1/1, x 5, get it done in 10 minutes
10 reps - finished with 11 secs to spare
28kg waiter's walk carries, 1 minute, 1/1
8:00am - Complete
Notes - Solid day of Simple and Sinister with the 28kg.
Thought about adding things to this etc. and didn't do it. Glad I
didn't. The swings were powerful but I was gassing at the end.
Conditioning is ok but it has been better, when I was doing more swings
and snatches. That's ok. I have barely done swings in 6 weeks and I
busted through 100 1H SW with the 28kg in 5 minutes with very good hip snap,
good grip, bell was floating pretty high. Nothing quite like pushing
yourself with heavy 1H SW. I am looking forward to slowly moving up bells
over time, 32kg, 36kg, great goals to hit and make. TGUs were pretty
solid. With the bell in my L hand, which has been my challenging side, my
reps are starting to get better. My off leg is not flying up off the
ground like it used to. I have to really concentrate on pulling hard with
my off arm on the ground to set up a good initial roll to the elbow.
Really, this was good though and pleased to hit the 10 minute marker
without a real issue, just nice, consistent reps. Think I will do this
with the 24kg tomorrow given this is a deload week, I am truly going to try and
respect that and not overdo things.
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