8:30am - 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
8:45am - 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
3X of the following superset:
BU PR 20kg, 1/1
PR 24kg, 5/5
Dead hang from front front porch (modified pull-up bar hang essentially)
Total of 3 BU PR with the 20kg per arm, and 15 PR with the 24kg per arm
1H SW ladders, 3x as follows:
24kg, 10/10
32kg, 5/5
28kg, 5/5
120 swings total 60 per arm
9:15am - Complete
Notes - This is a deload week as planned, leading up to a training session with Kevin this Friday. 3 weeks on, 1 deload week follows. Good cycle. In response on the PR I dropped from the 28kg to the 24kg and dropped to 3 sets of 5. On the 1H SW ladder I dropped the 36kg bell but kept the number of reps the same. Essentially dropped a bell size on the ladder. Kept the BU PR at 20kg but only did 3 total reps. I was pretty damn tight this morning, took forever to warm up, the deload week is definitely coming at the right time. I always have a desire to do more/more/more but this time the deload is welcome and I absolutely understand its place. Frankly the 24kg felt light as hell and so did the swings taking out the 36kg. That is a great feeling, and I know I have really made some progress on overall strength.
TGU 20kg, 1+1 including marching in place, about 30 seconds per arm
3X of the following superset:
BU PR 20kg, 1/1
PR 24kg, 5/5
Dead hang from front front porch (modified pull-up bar hang essentially)
Total of 3 BU PR with the 20kg per arm, and 15 PR with the 24kg per arm
1H SW ladders, 3x as follows:
24kg, 10/10
32kg, 5/5
28kg, 5/5
120 swings total 60 per arm
9:15am - Complete
Notes - This is a deload week as planned, leading up to a training session with Kevin this Friday. 3 weeks on, 1 deload week follows. Good cycle. In response on the PR I dropped from the 28kg to the 24kg and dropped to 3 sets of 5. On the 1H SW ladder I dropped the 36kg bell but kept the number of reps the same. Essentially dropped a bell size on the ladder. Kept the BU PR at 20kg but only did 3 total reps. I was pretty damn tight this morning, took forever to warm up, the deload week is definitely coming at the right time. I always have a desire to do more/more/more but this time the deload is welcome and I absolutely understand its place. Frankly the 24kg felt light as hell and so did the swings taking out the 36kg. That is a great feeling, and I know I have really made some progress on overall strength.
