8:45am - 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
9:00am - Training session - Focus on TGUs / Rows, DB 20kg complex
Superset the following - set of TGUs, then Renegade Rows off hand on a box
9:45am - Complete
Notes - Well, it was an interesting day on several fronts. I continue to be interested in this cycle because it is a lot different than what I have been doing. On the TGUs it was good to get some practice simply rolling to the elbow, my weakest part of the movement. I am starting to learn to really drive that hip up and over and drive that foot into the ground (same side as the bell). Doing multiple reps with heavier bells was actually a bit tough, I really noticed it with the 32kg and decided not to even mess with repping with the 36kg because I am not confident with that bell yet. I did finally today get some good roll to elbows with the 36kg though, which was encouraging. The hip drive and digging in the foot definitely are helpful cues. Also I really like doing rows, this is a great movement to teach getting tight and with reps - staying tight. That was good. Finally, the complex. I don't touch my 20kgs that much. Given all the work I have done with the 24kg, I went into this thinking that the 20kgs would be pretty easy. Holy shit I was wrong. I failed to recognize that 1) cleans will smoke you and 2) squats after cleans will really smoke you. My breathing could have been better in the first set and I was trying to find a groove with the cleans, and didn't really find it until the end of the first set and into the 2nd set. I did not force reps, didn't try to be a hero, didn't do anything dumb - I parked the bells when I felt like the form was about to go. I wanted to get in the entire prescribed volume Kevin outlined because I did want my body to feel that amount of volume so I can try and adapt to it. I can tell you my forearms and in particular my R forearm, which I have been watching closely this week, was really taxed out. The R forearm is a little taxed I think due to some care and caution I have been putting on the R wrist, and I suspect there is just a little compensation in particular from learning how to swing without letting go of the bell on the float. Release with the lacrosse ball really helps. Really overall I have to be pretty pleased with this and will look to see if I can improve the density and not set the bells down as much next week. Lastly I have continued my focused chiropractic work that goes for 12 weeks (I am around week 9) and today was the first day that everything checked out, no adjustments needed at all, just went straight into traction. The chiro was very pleased. I will say that I am feeling pretty strong right now, the deload week was very helpful, the work we are doing is something my body seems to be responding well to (in particular the Planks from Monday I think were a really good movement for me).
Superset the following - set of TGUs, then Renegade Rows off hand on a box
TGUs roll to elbow
28kg x 3/3
32kg x 2, 1 /3 (had to put bell down before getting 3rd rep on the L)
36kg x 1/1 x 2 (got a really good 2nd rep on L with the 36kg, best I have had yet, and decided to finish with that instead of getting a 3rd rep)
Renegade rows after each set, 24kg, 5/5 (first time I have repped rows)
Renegade rows after each set, 24kg, 5/5 (first time I have repped rows)
Double 20kg complex. Went like this
1st set:
2 DB CL, 1 DB SQ
4 DB CL, 2 DB SQ
6 DB CL, 3 DB SQ
4 DB CL (set bell down), 4 DB CL, 4 DB SQ
5 DB CL (set bell down), 5 DB CL, 5 DB SQ
Rest 3-4 minutes
2nd set:
2 DB CL, 1 DB SQ
4 DB CL, 2 DB SQ (set bell down)
6 DB CL, 3 DB SQ (set bell down)
8 DB CL, 4 DB SQ (set bell down)
10 DB CL, 5 DB SQ
Overall took about 20 minutes to get the complex done.
1st set:
2 DB CL, 1 DB SQ
4 DB CL, 2 DB SQ
6 DB CL, 3 DB SQ
4 DB CL (set bell down), 4 DB CL, 4 DB SQ
5 DB CL (set bell down), 5 DB CL, 5 DB SQ
Rest 3-4 minutes
2nd set:
2 DB CL, 1 DB SQ
4 DB CL, 2 DB SQ (set bell down)
6 DB CL, 3 DB SQ (set bell down)
8 DB CL, 4 DB SQ (set bell down)
10 DB CL, 5 DB SQ
Overall took about 20 minutes to get the complex done.
9:45am - Complete
Notes - Well, it was an interesting day on several fronts. I continue to be interested in this cycle because it is a lot different than what I have been doing. On the TGUs it was good to get some practice simply rolling to the elbow, my weakest part of the movement. I am starting to learn to really drive that hip up and over and drive that foot into the ground (same side as the bell). Doing multiple reps with heavier bells was actually a bit tough, I really noticed it with the 32kg and decided not to even mess with repping with the 36kg because I am not confident with that bell yet. I did finally today get some good roll to elbows with the 36kg though, which was encouraging. The hip drive and digging in the foot definitely are helpful cues. Also I really like doing rows, this is a great movement to teach getting tight and with reps - staying tight. That was good. Finally, the complex. I don't touch my 20kgs that much. Given all the work I have done with the 24kg, I went into this thinking that the 20kgs would be pretty easy. Holy shit I was wrong. I failed to recognize that 1) cleans will smoke you and 2) squats after cleans will really smoke you. My breathing could have been better in the first set and I was trying to find a groove with the cleans, and didn't really find it until the end of the first set and into the 2nd set. I did not force reps, didn't try to be a hero, didn't do anything dumb - I parked the bells when I felt like the form was about to go. I wanted to get in the entire prescribed volume Kevin outlined because I did want my body to feel that amount of volume so I can try and adapt to it. I can tell you my forearms and in particular my R forearm, which I have been watching closely this week, was really taxed out. The R forearm is a little taxed I think due to some care and caution I have been putting on the R wrist, and I suspect there is just a little compensation in particular from learning how to swing without letting go of the bell on the float. Release with the lacrosse ball really helps. Really overall I have to be pretty pleased with this and will look to see if I can improve the density and not set the bells down as much next week. Lastly I have continued my focused chiropractic work that goes for 12 weeks (I am around week 9) and today was the first day that everything checked out, no adjustments needed at all, just went straight into traction. The chiro was very pleased. I will say that I am feeling pretty strong right now, the deload week was very helpful, the work we are doing is something my body seems to be responding well to (in particular the Planks from Monday I think were a really good movement for me).
