8:15am - 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
8:30am - Training session - Focus on TGUs, 36 kg chain SW, CL, FSq
TGU 16kg, 1+1
TGU 24kg, 1+1
TGU 32kg, 1+1
DB DL 36kg/32kg, 5, 5
GSq 32kg, 10
Chain with 36 kg:
5X:
SW, CL, Fsq - 3 / 3
(15 reps total of each movement) (same as last week)
9:00am - Complete
Notes - So last week was a PR training session with the 36kg bell doing these chains, I had never done them before with that size bell. Goes to show you what a week does and a little confidence because I owned those reps today. Of course I can always get better, and I still decided to use my off hand to brace the squats, but still this was an improvement and just in one week. I had a deep tissue massage last night which was great but it brought out a few trigger point areas that I am working on, particularly the R low trap / lat which was sore when I woke up. Had to do a lot of mob work, used the lacrosse ball too on the spot and it seemed to respond. Otherwise I felt good, even had a little extra rest which always helps. Hopefully I am feeling it next week and can leave the off hand off of the squats and see how that goes, at least for a rep here or there. 36kg, 80lbs, this is a legit weight for me and while perhaps it will take awhile, the thought of doing this training with my 40kg and then maybe more...... is pretty cool.
TGU 16kg, 1+1
TGU 24kg, 1+1
TGU 32kg, 1+1
DB DL 36kg/32kg, 5, 5
GSq 32kg, 10
Chain with 36 kg:
5X:
SW, CL, Fsq - 3 / 3
(15 reps total of each movement) (same as last week)
9:00am - Complete
Notes - So last week was a PR training session with the 36kg bell doing these chains, I had never done them before with that size bell. Goes to show you what a week does and a little confidence because I owned those reps today. Of course I can always get better, and I still decided to use my off hand to brace the squats, but still this was an improvement and just in one week. I had a deep tissue massage last night which was great but it brought out a few trigger point areas that I am working on, particularly the R low trap / lat which was sore when I woke up. Had to do a lot of mob work, used the lacrosse ball too on the spot and it seemed to respond. Otherwise I felt good, even had a little extra rest which always helps. Hopefully I am feeling it next week and can leave the off hand off of the squats and see how that goes, at least for a rep here or there. 36kg, 80lbs, this is a legit weight for me and while perhaps it will take awhile, the thought of doing this training with my 40kg and then maybe more...... is pretty cool.
