8:15am - 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
8:30am - Training session - 24kg DB CL, PR, FSQ complex, 2H SW ladder
20kg TGU, 1/1
24kg TGU, 1/1
28kg TGU, 1/1
32kg TGU, 1/1
20kg BU SQ, 1/1
24kg BU SQ, 1/1 (PR)
20kg BU PR, 1/1
24kg BU PR, 1/1 (PR)
24kg GSq, 5
24kg Hike/Swing/Park, 5
15 minutes:
DB 24kgs CL 2, PR 1, FSQ, 3
Got 9 rounds done, with 30 seconds to spare, let it go for more, no time to get greedy. 18 DB CL, 9 DB PR, 27 DB FSQ.
2H SW ladder:
2x:
24kg, 10
32kg, 10
28kg, 10
60 2H SW
32kg waiter's walk carries, 1 minute, 1/1
28kg waiter's walk carries, 1 minute, 1/1
DB 24kg farmer's walk carries, 1 minute, 1/1
Arm bar 12 kg, 2+2
Arm bar 12kg with 3 presses, 1/1
8:30am - Training session - 24kg DB CL, PR, FSQ complex, 2H SW ladder
20kg TGU, 1/1
24kg TGU, 1/1
28kg TGU, 1/1
32kg TGU, 1/1
20kg BU SQ, 1/1
24kg BU SQ, 1/1 (PR)
20kg BU PR, 1/1
24kg BU PR, 1/1 (PR)
24kg GSq, 5
24kg Hike/Swing/Park, 5
15 minutes:
DB 24kgs CL 2, PR 1, FSQ, 3
Got 9 rounds done, with 30 seconds to spare, let it go for more, no time to get greedy. 18 DB CL, 9 DB PR, 27 DB FSQ.
2H SW ladder:
2x:
24kg, 10
32kg, 10
28kg, 10
60 2H SW
32kg waiter's walk carries, 1 minute, 1/1
28kg waiter's walk carries, 1 minute, 1/1
DB 24kg farmer's walk carries, 1 minute, 1/1
9:30am - Complete
Notes - Solid, solid day here particularly in light of training yesterday with sprints / pull ups and push ups. Recovery is certainly improving, though it took sleeping in this morning to get there. Need to keep dialing in the bed time and tighten up my schedule. With that said, I felt good this morning, did need some lacrosse ball work on the obliques, hips, quads, glutes for certain due to the sprinting. Overhead actually felt pretty good. I decided to take that OH and do some TGU practice and a few BU presses rather than go heavy with DB PR in the complex. Did a solid rep on each side with the 32kg for the TGU, it did feel heavy though, no doubt about it. Have to keep introducing that weight and get more comfortable with it again. Was pretty excited to get good reps on both the BU SQ and BU PR with the 24kg, both sides, I am definitely sure the BU SQ was a PR and if the BU PR was not, these were the best reps I have done with the 24kg. Good stuff. Wed may be day for a focus on MP within the complex, or maybe I will do push presses again and see if I can improve on last week's push press practice. Finished off with some 2H SW ladders with the 24, 28, and 32kg. All felt great, loads of power, interesting as I have not been swinging but doing double bell work for weeks. The double bell work makes you strong all over, and seems to have improved my swings. Was really quite surprised with the amount of hip power and ability to overspeed the bells back into the hole after the float. It will be good to get more swings in this week, will try a little bit of 1H on Wed, I don't think I will go any heavier than a 24kg, and see how that feels. I think the 24kg will feel pretty solid.
Notes - Solid, solid day here particularly in light of training yesterday with sprints / pull ups and push ups. Recovery is certainly improving, though it took sleeping in this morning to get there. Need to keep dialing in the bed time and tighten up my schedule. With that said, I felt good this morning, did need some lacrosse ball work on the obliques, hips, quads, glutes for certain due to the sprinting. Overhead actually felt pretty good. I decided to take that OH and do some TGU practice and a few BU presses rather than go heavy with DB PR in the complex. Did a solid rep on each side with the 32kg for the TGU, it did feel heavy though, no doubt about it. Have to keep introducing that weight and get more comfortable with it again. Was pretty excited to get good reps on both the BU SQ and BU PR with the 24kg, both sides, I am definitely sure the BU SQ was a PR and if the BU PR was not, these were the best reps I have done with the 24kg. Good stuff. Wed may be day for a focus on MP within the complex, or maybe I will do push presses again and see if I can improve on last week's push press practice. Finished off with some 2H SW ladders with the 24, 28, and 32kg. All felt great, loads of power, interesting as I have not been swinging but doing double bell work for weeks. The double bell work makes you strong all over, and seems to have improved my swings. Was really quite surprised with the amount of hip power and ability to overspeed the bells back into the hole after the float. It will be good to get more swings in this week, will try a little bit of 1H on Wed, I don't think I will go any heavier than a 24kg, and see how that feels. I think the 24kg will feel pretty solid.
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