7:30am - 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
7:45am - Training session - Focus on superset PR / RR 24kg, 2H SW 48kg
TGU 24kg, 2+2
5X of the following superset:
PR 24kg, 5/5
RR 24kg, 3/3
2H SW 48 kg, 10 minutes, 10 on the minute (100 reps)
8:30am - Complete
Notes - Good training session. It was pretty hard, but good, there was no issue with making any of the reps. It has been awhile since I 1-arm pressed but after a few reps I started to feel the groove. Did pretty well with some high tension techniques in the glutes as well as the off hand, which helped the presses. More practice with renegade rows was also good, that is a very high tension exercise and you really have to keep the quads tight as well as the off hand armpit. Swings felt strong, no issues getting back to swinging the beast after a few weeks off.
TGU 24kg, 2+2
5X of the following superset:
PR 24kg, 5/5
RR 24kg, 3/3
2H SW 48 kg, 10 minutes, 10 on the minute (100 reps)
8:30am - Complete
Notes - Good training session. It was pretty hard, but good, there was no issue with making any of the reps. It has been awhile since I 1-arm pressed but after a few reps I started to feel the groove. Did pretty well with some high tension techniques in the glutes as well as the off hand, which helped the presses. More practice with renegade rows was also good, that is a very high tension exercise and you really have to keep the quads tight as well as the off hand armpit. Swings felt strong, no issues getting back to swinging the beast after a few weeks off.
