8:15am - 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
8:30am - Training session - Focus on TGUs / Rows, DB 20kg complex
Superset the following - set of TGUs, then Renegade Rows off hand on a box
9:00am - Complete
Notes - Pressed for time a bit today, and I was extremely pleased with the result on the DB 20kg complex. Major improvements in technique, conditioning etc. Went from 20 minutes to 12 minutes. I was able to set the bells down a lot less, and this was good. I might be able to get all reps in on the first set next week without setting the bell down which would be quite an accomplishment. This complex is absolutely murder on the forearms, and biceps too. Wow.
Superset the following - set of TGUs, then Renegade Rows off hand on a box
TGUs roll to elbow
28kg x 3/3
32kg x 1, 1, 1 / 2, 1 (3 singles on the L, then 2, 1 on the R)
36kg x 1/1 x 1 (pressed for time today, I felt pretty good with these two reps, and decided to park it and move on)
Renegade rows after each TGU set, 24kg, 5/5
Renegade rows after each TGU set, 24kg, 5/5
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
8 DB CL, 4 DB SQ (set bell down)
10 DB CL, 5 DB SQ
Rest 2 minutes
2nd set:
2 DB CL, 1 DB SQ
4 DB CL, 2 DB SQ
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 12 minutes to get the complex done. This was a massive improvement over last week which took me about 20 minutes. I was extremely pleased.
1st set:
2 DB CL, 1 DB SQ
4 DB CL, 2 DB SQ
6 DB CL, 3 DB SQ
8 DB CL, 4 DB SQ (set bell down)
10 DB CL, 5 DB SQ
Rest 2 minutes
2nd set:
2 DB CL, 1 DB SQ
4 DB CL, 2 DB SQ
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 12 minutes to get the complex done. This was a massive improvement over last week which took me about 20 minutes. I was extremely pleased.
9:00am - Complete
Notes - Pressed for time a bit today, and I was extremely pleased with the result on the DB 20kg complex. Major improvements in technique, conditioning etc. Went from 20 minutes to 12 minutes. I was able to set the bells down a lot less, and this was good. I might be able to get all reps in on the first set next week without setting the bell down which would be quite an accomplishment. This complex is absolutely murder on the forearms, and biceps too. Wow.
