6:50am - 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
7:05am - 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
48kg 2H SW, 10, on the minute, 10 minutes (100 beast swings)
In between the beast swings - 7 total sets of 5 explosive push-ups - on the minute with 3 breaks, wanted 10 sets but didn't get there - up from 5 sets last week
7:45am - Complete
Notes - This was a good day. And so the 3-week cycle has concluded. I am definitely better at TGUs and have improved the issues on my L side with the roll to press. I am pleased. Beast swings got more powerful, more crisp. I am noticing that I am recovering better between training sessions as well. I have been putting on some weight in my arms, shoulders and my glutes, and it is good weight. Body composition is improving. This has been a good run for me in this cycle. Going to do S&S on Sunday with a 28kg, then hit the road for work for a few days, coming back late in the week for some S&S and then training with Kevin a week from today.
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
48kg 2H SW, 10, on the minute, 10 minutes (100 beast swings)
In between the beast swings - 7 total sets of 5 explosive push-ups - on the minute with 3 breaks, wanted 10 sets but didn't get there - up from 5 sets last week
7:45am - Complete
Notes - This was a good day. And so the 3-week cycle has concluded. I am definitely better at TGUs and have improved the issues on my L side with the roll to press. I am pleased. Beast swings got more powerful, more crisp. I am noticing that I am recovering better between training sessions as well. I have been putting on some weight in my arms, shoulders and my glutes, and it is good weight. Body composition is improving. This has been a good run for me in this cycle. Going to do S&S on Sunday with a 28kg, then hit the road for work for a few days, coming back late in the week for some S&S and then training with Kevin a week from today.
