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 - TGU ladders, BU SQ, RR on box, GSq / 2H SW ladder
3x:
16kg TGU, 1/1
20kg TGU, 1/1
24kg, TGU, 1/1
16kg BU SQ, 1/1
16kg RR on box, 6/6
GSq / 2H SW ladder:
24kg GSq, 10
24kg 2H SW, 10/10
24kg GSq, 9
24kg 2H SW, 9/9
and so on until
24kg GSq, 1
24kg 2H SW, 1/1
55 reps GSq, 55 reps 2H SW
Arm bar 12 kg, 2+2
Arm bar 12kg with 3 presses, 1/1
7:30am - Training session - TGU ladders, BU SQ, RR on box, GSq / 2H SW ladder
3x:
16kg TGU, 1/1
20kg TGU, 1/1
24kg, TGU, 1/1
16kg BU SQ, 1/1
16kg RR on box, 6/6
GSq / 2H SW ladder:
24kg GSq, 10
24kg 2H SW, 10/10
24kg GSq, 9
24kg 2H SW, 9/9
and so on until
24kg GSq, 1
24kg 2H SW, 1/1
55 reps GSq, 55 reps 2H SW
8:30am - Complete
Notes - Pretty good day. I had an s-load of work so didn't get to bed early enough, that wasn't a great start. Got up a little earlier though and got started with mobility earlier, so that is a plus. Have to keep working at this so I can truly get up at 5:30am and be ready to go. Body felt good, no ill effects really from yesterday's volume training so that was good to see. Movements felt good and strong today, TGU elbow lock continues to be a focus. Goblets were very strong, Kevin's tip to move the bell away from my chest and really squeeze the horns, lock down those traps has been a good one, I like how that movement is feeling for sure. 2H SW is very powerful, if only with the 24kg, definitely I have a more powerful swing now. Will be interesting to eventually get back to the big bells at some point and see what I can do with them. Recovery and sleep tonight, brisk walk at Greenlake tomorrow morning for active recovery.
Notes - Pretty good day. I had an s-load of work so didn't get to bed early enough, that wasn't a great start. Got up a little earlier though and got started with mobility earlier, so that is a plus. Have to keep working at this so I can truly get up at 5:30am and be ready to go. Body felt good, no ill effects really from yesterday's volume training so that was good to see. Movements felt good and strong today, TGU elbow lock continues to be a focus. Goblets were very strong, Kevin's tip to move the bell away from my chest and really squeeze the horns, lock down those traps has been a good one, I like how that movement is feeling for sure. 2H SW is very powerful, if only with the 24kg, definitely I have a more powerful swing now. Will be interesting to eventually get back to the big bells at some point and see what I can do with them. Recovery and sleep tonight, brisk walk at Greenlake tomorrow morning for active recovery.
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