8:05am - 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, 1+1
Crooked arm bar 12kg, 3+3 with press
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
8:20am - Training session - Focus on superset BU PR 20kg / PR 28kg, finish with heavy 1H SW ladder
TGU 20kg, 1+1 including marching in place, about 30 seconds per arm
5X of the following superset:
BU PR 20kg, 1/1 (last week 16kg 2/2)
PR 28kg, 5/5 (PR) (last week 4/4)
Total of 5 BU PR with the 20kg per arm, and 25 PR with the 28kg per arm (PR)
1H SW ladders, 3x as follows:
28kg, 10/10
36kg, 5/5
32kg, 5/5
120 swings total 60 per arm
9:05am - Complete
Notes - I have an extremely long warm-up again due to trying to get loose from the interval running / pull ups and push ups from yesterday evening. Definitely took a long time to warm up, but felt good when starting the main training. I decided to bump up the BUP to a 20kg from a 16kg last week, but drop the double and do singles, and focus on the main event which was trying to go 5 sets of 5/5 on the one-arm PR with the 28kg. I did it, I nailed all reps, very strong, this is a real solid PR for me. I am very pleased with the technique improvements and overall strength on the one-arm PR, though I do feel I need to get a little tighter in the core area and try to stand up just a bit straighter on some reps, a little stricter press. With that said the bell was shooting up most reps and I was staying pretty tight. Great stuff. I wanted to also up the heavy swings from 3 sets last week to 4 sets, but after starting I decided not to overdo it having gone up quite a bit on pressing, no need to try and do it all at once. And these heavy swings are a challenge at the end of this session. With that said, the 28kg feels like a 24kg, that is awesome, and the 32kg is very crisp and powerful. The 36kg is still feeling very heavy and I need more time with it, but the reps are good, focused on really trying to hinge back to help with the power output, not worrying about how high the bell was floating but just trying to keep it solid and controlled.
TGU 20kg, 1+1 including marching in place, about 30 seconds per arm
5X of the following superset:
BU PR 20kg, 1/1 (last week 16kg 2/2)
PR 28kg, 5/5 (PR) (last week 4/4)
Total of 5 BU PR with the 20kg per arm, and 25 PR with the 28kg per arm (PR)
1H SW ladders, 3x as follows:
28kg, 10/10
36kg, 5/5
32kg, 5/5
120 swings total 60 per arm
9:05am - Complete
Notes - I have an extremely long warm-up again due to trying to get loose from the interval running / pull ups and push ups from yesterday evening. Definitely took a long time to warm up, but felt good when starting the main training. I decided to bump up the BUP to a 20kg from a 16kg last week, but drop the double and do singles, and focus on the main event which was trying to go 5 sets of 5/5 on the one-arm PR with the 28kg. I did it, I nailed all reps, very strong, this is a real solid PR for me. I am very pleased with the technique improvements and overall strength on the one-arm PR, though I do feel I need to get a little tighter in the core area and try to stand up just a bit straighter on some reps, a little stricter press. With that said the bell was shooting up most reps and I was staying pretty tight. Great stuff. I wanted to also up the heavy swings from 3 sets last week to 4 sets, but after starting I decided not to overdo it having gone up quite a bit on pressing, no need to try and do it all at once. And these heavy swings are a challenge at the end of this session. With that said, the 28kg feels like a 24kg, that is awesome, and the 32kg is very crisp and powerful. The 36kg is still feeling very heavy and I need more time with it, but the reps are good, focused on really trying to hinge back to help with the power output, not worrying about how high the bell was floating but just trying to keep it solid and controlled.
