8:00am - 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
8:15am - Training session - Focus on 24 kg Push Press (PPR) ladders, 24kg SN 3/6/9 ladders
24kg TGU , 2/2
24kg SL DL, 5/5
3x of the following ladders:
PPR 24kg, 3/3, 2/2, 1/1
18 reps per arm on the PPR
24kg SN ladders, 3/3, 6/6, 9/9 x 2 sets = 72 reps.
8:45am - Complete
Notes - Not too much to say here, deload week, I dropped the 28kg and 32kg push presses, stayed with 24kg, and dropped sets from 5 to 3. On snatching I dropped 4 sets to 2 sets. It was an "easy" session to say the least, bell was flying up on presses and up on the snatches very, very easily. Talked with Kevin and we are going to have another "deload" week next week due to some timing issues, some vacation for me, etc. Going to do Simple and Sinister, getups and 1H swings, for a week. Should be good. Looking forward to getting back to some heavy stuff after that and ideally I will be primed and ready to go.
24kg TGU , 2/2
24kg SL DL, 5/5
3x of the following ladders:
PPR 24kg, 3/3, 2/2, 1/1
18 reps per arm on the PPR
24kg SN ladders, 3/3, 6/6, 9/9 x 2 sets = 72 reps.
8:45am - Complete
Notes - Not too much to say here, deload week, I dropped the 28kg and 32kg push presses, stayed with 24kg, and dropped sets from 5 to 3. On snatching I dropped 4 sets to 2 sets. It was an "easy" session to say the least, bell was flying up on presses and up on the snatches very, very easily. Talked with Kevin and we are going to have another "deload" week next week due to some timing issues, some vacation for me, etc. Going to do Simple and Sinister, getups and 1H swings, for a week. Should be good. Looking forward to getting back to some heavy stuff after that and ideally I will be primed and ready to go.
