7:30pm - Original Strength and Primal Move - 45 minutes (extra work on lacrosse ball for traps, glutes, quads, hams)
8:15pm - 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
8:30pm - Training session - Focus on TGUs, TK PR 24kg, super DB SW 24 kgs / planks
Deload week - dropping sets in 1/2
9:15pm - Complete
Notes - As indicated, very very unusual for me to train on a Sunday with kettlebells, might actually be the first time I have ever done this. I am flying to OKC very early Monday morning for work, returning Wed mid day and I will pick up my 2nd strength day of the week Wed afternoon or evening. This is a deload week after training a hard 3-week cycle, seeing Kevin on Friday. This is all coming at a good time because that cycle was tough, particularly the Friday work with push pressing heavy followed by snatching the 24kg. This weekend I have been tight as hell, woke up super tired both Sat and Sunday. Feeling a bit beat up in the mornings, then I start moving the body around and I feel tons better. This training session I actually felt great, kind of refreshed. It will be a tough week having to travel across the country and back in 3 days, time zone stuff, totally out of the comfort zone etc. Will be training very, very light the next couple of days, just going to focus on some movement work, trying to stay limber, combat the effects of travel, probably will increase crawling the next few days and use that for strength work. No intention to hit any weights at all while in OKC, at most, I will look for a pull up bar.
TGUs (start from the top finish at the top)
16kg x 1/1
20kg x 1/1
24kg x 1/1
12kg Tall Kneeling Halos x 5/5
Deload week - dropping sets in 1/2
24kg TK PR x 3/3 x 5 sets (down from 5/5 x 5 last week)
Superset 5x:
DB SW 24kgs x 10
Around the World (PU Plank) x 1/1
(down from 10x last week)
(down from 10x last week)
Total of 50 DB SW (100 last week)
9:15pm - Complete
Notes - As indicated, very very unusual for me to train on a Sunday with kettlebells, might actually be the first time I have ever done this. I am flying to OKC very early Monday morning for work, returning Wed mid day and I will pick up my 2nd strength day of the week Wed afternoon or evening. This is a deload week after training a hard 3-week cycle, seeing Kevin on Friday. This is all coming at a good time because that cycle was tough, particularly the Friday work with push pressing heavy followed by snatching the 24kg. This weekend I have been tight as hell, woke up super tired both Sat and Sunday. Feeling a bit beat up in the mornings, then I start moving the body around and I feel tons better. This training session I actually felt great, kind of refreshed. It will be a tough week having to travel across the country and back in 3 days, time zone stuff, totally out of the comfort zone etc. Will be training very, very light the next couple of days, just going to focus on some movement work, trying to stay limber, combat the effects of travel, probably will increase crawling the next few days and use that for strength work. No intention to hit any weights at all while in OKC, at most, I will look for a pull up bar.
