9:30am - finish
Break
8:35pm - Original Strength and Primal Move - 30 minutes
9:05pm - 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
9:20pm - Training session - DB 24kg total tension complex, focus on squats (deload)
24kg TGU, 2/2
24kg G Sq, 10
24kg 2H SW, 5, 10, 15, 20 (50 reps)
"Total tension complex" from Pavel, emphasis on squats, using a ladder format as follows:
24 kgs DB CL, DB PR, DB SQ, singles of the CL and PR and went sets of 1,2,3,4,3,2,1 for the squats.
After each set, a Renegade Row with the off hand on a box, using the 24kg, 1/1 (7 total sets)
Total of 7 DB CL, DB PR, and 16 reps of the DB SQ with the 24kgs - this is a deload from using DB 28kg and going up to a top ladder of 6
Finisher - 1 minute rack walk with the DB 24kgs (that was a bitch)
9:50pm - Complete
Notes - Obviously a very unusual day for me, was in Spokane working and consciously decided to wait to train until getting home which had me training very late at night, since I do not have good access to KBs in Spokane. I could have used the commercial gym in the morning and done all sorts of stuff, but I was very curious how a deload on the total tension complex would feel and did not want to miss training with the bells. I was just simply stunned because these DB 24kgs felt LIGHT. The first clean flew up so quick I actually had to stop the bells from nearly going over my shoulders. Wow. What am awesome feeling to move weights like this on a "deload" week that definitely in the not that distant past were challenging. I remember doing DB 24kg squats for sets of 5 and just being blasted. Not so anymore. So cool. Looking forward to training with Kevin on Friday, I think we might do a snatch test.....
24kg TGU, 2/2
24kg G Sq, 10
24kg 2H SW, 5, 10, 15, 20 (50 reps)
"Total tension complex" from Pavel, emphasis on squats, using a ladder format as follows:
24 kgs DB CL, DB PR, DB SQ, singles of the CL and PR and went sets of 1,2,3,4,3,2,1 for the squats.
After each set, a Renegade Row with the off hand on a box, using the 24kg, 1/1 (7 total sets)
Total of 7 DB CL, DB PR, and 16 reps of the DB SQ with the 24kgs - this is a deload from using DB 28kg and going up to a top ladder of 6
Finisher - 1 minute rack walk with the DB 24kgs (that was a bitch)
9:50pm - Complete
Notes - Obviously a very unusual day for me, was in Spokane working and consciously decided to wait to train until getting home which had me training very late at night, since I do not have good access to KBs in Spokane. I could have used the commercial gym in the morning and done all sorts of stuff, but I was very curious how a deload on the total tension complex would feel and did not want to miss training with the bells. I was just simply stunned because these DB 24kgs felt LIGHT. The first clean flew up so quick I actually had to stop the bells from nearly going over my shoulders. Wow. What am awesome feeling to move weights like this on a "deload" week that definitely in the not that distant past were challenging. I remember doing DB 24kg squats for sets of 5 and just being blasted. Not so anymore. So cool. Looking forward to training with Kevin on Friday, I think we might do a snatch test.....
