6:45am - 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
10 minute break as kids woke up
Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
10 minute break as kids woke up
7:10am - Training session - Focus on superset PR 28kg / RR 24kg, 2H SW 48kg
TGU 24kg, 2+2
5X of the following superset:
PR 28kg, 3/3 (last week 24kg 5/5)
RR 24kg, 3/3
2H SW 48 kg, 10 minutes, 10 on the minute (100 reps)
7:45am - Complete
Notes - I took the weekend off from doing interval running / pull-ups for the first time in a month or so and that was a good call. Found recovery pretty hard from last week's training, this cycle has stepped up the strength component. Very busy weekend with the kids which included an unexpected trip to the ER at 11pm on Saturday night which threw off the whole weekend, sleeping etc. So I did not feel particularly great or recovered this morning despite a little extra sleep last night. Took a very long time to warm up and did not feel quite "right" until just before starting the main training session. Fortunately all the prep helped a lot because in the end it was a good practice session. Really concentrated on technique on the PR, getting under the bell, tensing glutes, off arm, focusing on pressing straight up, keeping wasted motion to a minimum. All the presses with the 28kg went up well. It was a little hard but nothing where I was concerned about missing a rep. The beast swings were even better and I felt very good with those. Tried to wedge in harder with the heels, spread my legs just a bit, and I felt more grounded this week with better hip snap. That was all good. Need to do a lot of lacrosse ball work, get recovered, and need a massage this week which it looks like I can get in on Friday which I really am looking forward to. Chiropractic works continues on the neck and getting better extension week by week with the focused work there.
TGU 24kg, 2+2
5X of the following superset:
PR 28kg, 3/3 (last week 24kg 5/5)
RR 24kg, 3/3
2H SW 48 kg, 10 minutes, 10 on the minute (100 reps)
7:45am - Complete
Notes - I took the weekend off from doing interval running / pull-ups for the first time in a month or so and that was a good call. Found recovery pretty hard from last week's training, this cycle has stepped up the strength component. Very busy weekend with the kids which included an unexpected trip to the ER at 11pm on Saturday night which threw off the whole weekend, sleeping etc. So I did not feel particularly great or recovered this morning despite a little extra sleep last night. Took a very long time to warm up and did not feel quite "right" until just before starting the main training session. Fortunately all the prep helped a lot because in the end it was a good practice session. Really concentrated on technique on the PR, getting under the bell, tensing glutes, off arm, focusing on pressing straight up, keeping wasted motion to a minimum. All the presses with the 28kg went up well. It was a little hard but nothing where I was concerned about missing a rep. The beast swings were even better and I felt very good with those. Tried to wedge in harder with the heels, spread my legs just a bit, and I felt more grounded this week with better hip snap. That was all good. Need to do a lot of lacrosse ball work, get recovered, and need a massage this week which it looks like I can get in on Friday which I really am looking forward to. Chiropractic works continues on the neck and getting better extension week by week with the focused work there.
