8:05am - 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
8:20am - Training session - Focus on TGU practice, 48kg 2H SW 10 mins
Hip bridges, two legs, single leg
16kg TGU opposite arm / leg rotations
Roll to elbow practice on TGUs:
20kg, 5/5
24kg, 3/3
28kg, 2/2
32kg, 1/1 x 5 (fail on 1st rep on the left)
48kg 2H SW, 10, on the minute, 10 minutes (100 beast swings)
First 5 minutes I also did 5 explosive push-ups after each set of 10 swings. Stopped after 5 because I was concerned about losing power on the swings.
9:00am - Complete
Notes - Good all around today. Had a fail on my first TGU with the 32kg, got pissed, and tightened up the form. Squeezing the shit out of the bell before the initial roll to elbow helped. Don't know that I have concentrated on that before. Got very good reps with the beast 48kg on the 2H SW. Did some push-ups as a superset but dropped that mid way through because I was worried about quality of the swings declining too much. I bet I can get 10 sets of push-ups next week.
Hip bridges, two legs, single leg
16kg TGU opposite arm / leg rotations
Roll to elbow practice on TGUs:
20kg, 5/5
24kg, 3/3
28kg, 2/2
32kg, 1/1 x 5 (fail on 1st rep on the left)
48kg 2H SW, 10, on the minute, 10 minutes (100 beast swings)
First 5 minutes I also did 5 explosive push-ups after each set of 10 swings. Stopped after 5 because I was concerned about losing power on the swings.
9:00am - Complete
Notes - Good all around today. Had a fail on my first TGU with the 32kg, got pissed, and tightened up the form. Squeezing the shit out of the bell before the initial roll to elbow helped. Don't know that I have concentrated on that before. Got very good reps with the beast 48kg on the 2H SW. Did some push-ups as a superset but dropped that mid way through because I was worried about quality of the swings declining too much. I bet I can get 10 sets of push-ups next week.
