9:00pm - 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
9:15pm - Training session - Focus on DB 24 kg Moving Target Complex (CL, PR, SQ)
24kg TGU , 2/2
24kg G Sq, 10
24kg SW, 5, 10, 5, 10
DB 24 kg Moving Target Complex:
1 CL, 2 PR, 1 SQ rest
1 CL, 3 PR, 1 SQ rest
1 CL, 5 PR, 1 SQ rest
1 CL, 1 PR, 2 SQ rest
1 CL, 1 PR, 3 SQ rest
1 CL, 1 PR, 5 SQ rest
2 CL, 1 PR, 1 SQ rest
3 CL, 1 PR, 1 SQ rest
5 CL, 1 PR, 1 SQ rest
Took about 16 minutes. Total of 16 DB CL / DB PR / DB SQ
30 sec rack walk DB 24kgs
9:45pm - Complete
Notes - So, I never train with KBs on Saturdays. Ever. I am flying to OKC very early Sunday morning (Mother's Day - not the best timing) for work. Coming back very late PM Tuesday. Training today allows me to keep Wed morning as my 28kg snatch day for the last session of the 3-week heavy cycle. Next week will be a deload week which is perfect as I have another trip to OKC and won't get my hands on the bells much that week. Body felt really good today, those presses were flying up. Good squats, and got some very good cleans, particularly on the last sets with the reps on the clean. This was great. Going to look to do some pull ups and running in OKC, and some light KB work. There is a gym near our hotel that has some stuff and I will try to hit it one of the days I am there, and probably take a long walk the other day. Good to mix things up once in awhile.
24kg TGU , 2/2
24kg G Sq, 10
24kg SW, 5, 10, 5, 10
DB 24 kg Moving Target Complex:
1 CL, 2 PR, 1 SQ rest
1 CL, 3 PR, 1 SQ rest
1 CL, 5 PR, 1 SQ rest
1 CL, 1 PR, 2 SQ rest
1 CL, 1 PR, 3 SQ rest
1 CL, 1 PR, 5 SQ rest
2 CL, 1 PR, 1 SQ rest
3 CL, 1 PR, 1 SQ rest
5 CL, 1 PR, 1 SQ rest
Took about 16 minutes. Total of 16 DB CL / DB PR / DB SQ
30 sec rack walk DB 24kgs
9:45pm - Complete
Notes - So, I never train with KBs on Saturdays. Ever. I am flying to OKC very early Sunday morning (Mother's Day - not the best timing) for work. Coming back very late PM Tuesday. Training today allows me to keep Wed morning as my 28kg snatch day for the last session of the 3-week heavy cycle. Next week will be a deload week which is perfect as I have another trip to OKC and won't get my hands on the bells much that week. Body felt really good today, those presses were flying up. Good squats, and got some very good cleans, particularly on the last sets with the reps on the clean. This was great. Going to look to do some pull ups and running in OKC, and some light KB work. There is a gym near our hotel that has some stuff and I will try to hit it one of the days I am there, and probably take a long walk the other day. Good to mix things up once in awhile.
