8:20am - 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
8:35am - Training session - Focus on TGUs / Rows, DB 20kg complex
Superset the following - set of TGUs, then Renegade Rows off hand on a box
Notes - I will start backwards. With the 20kg complex, pretty much the same exact performance as last week. Se the bells down at the same intervals, took about the same amount of time total (12 minutes). Pretty good performance but didn't improve density, technique probably was a little bit better. The TGUs - wow not great, very interesting. The L side roll to elbow is just_not_good_enough and it is frustrating. That is where the fail is occurring. Bell is not too heavy, including with the 36kg - the weight is not a problem other than my roll to elbow is not good enough with heavier weights. I have to figure this out. On the R side, got 3 straight reps with the 32kg, that is probably the first time I have done that, so small victory. I also got a rep with the 36kg on the R side without undue effort. But I bailed out on multiple tries with the 32kg and the 36kg on the L side due to poor roll to elbows. I am just not getting the grip with the bell side leg on the ground, my elbow is not pulling hard enough on the ground (non bell) side, and I am not getting that strong roll with the hip to sync with the elbow pull. I have serious work to do. I do suspect part of my issues is fatigue from sprinting on Sunday combined with Monday's training. My R hamstring has been incredibly tight since since Sunday, all the way from the glute to the ankle. R ankle tight too. I think somehow this is impacting my TGUs in an odd way, the imbalances. Something is up with it and I just need to get that technique improved on the L side.
Superset the following - set of TGUs, then Renegade Rows off hand on a box
TGUs roll to elbow
28kg x 3/3
32kg x - L side - 1, fail, 1, 1 - R side - 3
36kg x L side - fail, fail R side - 1
Renegade rows after each TGU set, 24kg, 5/5 (x 3)
Renegade rows after each TGU set, 24kg, 5/5 (x 3)
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
9:20am - Complete1st 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
Notes - I will start backwards. With the 20kg complex, pretty much the same exact performance as last week. Se the bells down at the same intervals, took about the same amount of time total (12 minutes). Pretty good performance but didn't improve density, technique probably was a little bit better. The TGUs - wow not great, very interesting. The L side roll to elbow is just_not_good_enough and it is frustrating. That is where the fail is occurring. Bell is not too heavy, including with the 36kg - the weight is not a problem other than my roll to elbow is not good enough with heavier weights. I have to figure this out. On the R side, got 3 straight reps with the 32kg, that is probably the first time I have done that, so small victory. I also got a rep with the 36kg on the R side without undue effort. But I bailed out on multiple tries with the 32kg and the 36kg on the L side due to poor roll to elbows. I am just not getting the grip with the bell side leg on the ground, my elbow is not pulling hard enough on the ground (non bell) side, and I am not getting that strong roll with the hip to sync with the elbow pull. I have serious work to do. I do suspect part of my issues is fatigue from sprinting on Sunday combined with Monday's training. My R hamstring has been incredibly tight since since Sunday, all the way from the glute to the ankle. R ankle tight too. I think somehow this is impacting my TGUs in an odd way, the imbalances. Something is up with it and I just need to get that technique improved on the L side.
