9:05am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 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
9:20am - Training session - Focus on S&S - 28kg 1H SW, TGUs
28kg 1H SW, 10/10 on the minute for 5 minutes
100 SW
28kg TGU, 1/1 x 5 goal of under 10 minutes, took 9 mins and 30 secs (1 min improvement from yesterday)
9:40am - Complete
Notes - Did this at Cannon Beach on vacation while my kids were watching a movie:) Good stuff, very good stuff. I am seeing now some benefits of why S&S has been designed to get the swings done first, and then finish with TGUs for time. The swings again were no problem with the 28kg, not even breathing too deeply at the end of the last set. However for the TGUs I got serious, tweaked the switch between hands (instead of moving the bell to my other side as I usually do, I flipped my body around and it saved time - I got these done in under 10 mins and that was cool). I was sweating at the end of the TGUs. You do 10 reps with a heavy enough bell, that is a lot of time under tension. I am looking forward to banging this S&S work out with a 32kg for the first time. I have done 100 swings with the 32kg a number of times in 5 minutes, that is no issue. However I have not done that many reps with the 32kg on TGUs, not even close. With the 28kg work this week and dialing in some improvements in the technique, I can see doing this with the 32kg very, very soon if we elect to work that into the programming.
28kg 1H SW, 10/10 on the minute for 5 minutes
100 SW
28kg TGU, 1/1 x 5 goal of under 10 minutes, took 9 mins and 30 secs (1 min improvement from yesterday)
9:40am - Complete
Notes - Did this at Cannon Beach on vacation while my kids were watching a movie:) Good stuff, very good stuff. I am seeing now some benefits of why S&S has been designed to get the swings done first, and then finish with TGUs for time. The swings again were no problem with the 28kg, not even breathing too deeply at the end of the last set. However for the TGUs I got serious, tweaked the switch between hands (instead of moving the bell to my other side as I usually do, I flipped my body around and it saved time - I got these done in under 10 mins and that was cool). I was sweating at the end of the TGUs. You do 10 reps with a heavy enough bell, that is a lot of time under tension. I am looking forward to banging this S&S work out with a 32kg for the first time. I have done 100 swings with the 32kg a number of times in 5 minutes, that is no issue. However I have not done that many reps with the 32kg on TGUs, not even close. With the 28kg work this week and dialing in some improvements in the technique, I can see doing this with the 32kg very, very soon if we elect to work that into the programming.
