6:15am - Kettlebell warm up ("Standard")
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg
1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
6:30am - Training session - Focus on DB SS PR 24 kgs, 1H SW 32 kgs
TGU 20kg, 3+3
DB DL 32kgs, 5 2X
DB SS PR 24 kgs, 15 minutes timed, AMRAP - did 2/2 x 1, 3/3 x 1, 5/5 x 5, 3/3 x 4 - 42 reps per arm
Last week did 4/4 x 8, 3/3 x 4, total of 44 reps per arm (previous week 9 sets 4/4, total of 36 reps per arm)
1H SW 32 kg, 5 minutes, 10/10 on the minute (100 reps)
7:00am - Complete
Notes - Pretty interesting day here. My total reps went down by 2 compared with last week but in some ways I think this was a "harder" effort and shows definite progress because of working in the sets of 5. Sets of 5 are no joke and I was able to nail 5 of them before rightly dropping down to 3s. I was at 5 minutes left at that point and was able to get in 4 more solid sets of 3/3. This week unlike last week I had no time at all to rest after the DB SS PR and just jumped right into the 1H SW with the 32kg. Very strong reps, I was trying to control my breathing as I was definitely getting gassed but kept the power up. Literally finished 2 seconds before the 5 minute buzzer went off. Cool. I think on the press I can engage my lat more than I am and this is something I want to work on with Kevin. Really though, feeling pretty strong right now with the press.
TGU 20kg, 3+3
DB DL 32kgs, 5 2X
DB SS PR 24 kgs, 15 minutes timed, AMRAP - did 2/2 x 1, 3/3 x 1, 5/5 x 5, 3/3 x 4 - 42 reps per arm
Last week did 4/4 x 8, 3/3 x 4, total of 44 reps per arm (previous week 9 sets 4/4, total of 36 reps per arm)
1H SW 32 kg, 5 minutes, 10/10 on the minute (100 reps)
7:00am - Complete
Notes - Pretty interesting day here. My total reps went down by 2 compared with last week but in some ways I think this was a "harder" effort and shows definite progress because of working in the sets of 5. Sets of 5 are no joke and I was able to nail 5 of them before rightly dropping down to 3s. I was at 5 minutes left at that point and was able to get in 4 more solid sets of 3/3. This week unlike last week I had no time at all to rest after the DB SS PR and just jumped right into the 1H SW with the 32kg. Very strong reps, I was trying to control my breathing as I was definitely getting gassed but kept the power up. Literally finished 2 seconds before the 5 minute buzzer went off. Cool. I think on the press I can engage my lat more than I am and this is something I want to work on with Kevin. Really though, feeling pretty strong right now with the press.
