7:30am - 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, 2+2
Arm bar 16kg with 3 presses, 1/1
7:45am - Training session - DB FSQ, DB SW 24kgs
2x:
24kg TGU, 1/1
24kg GSq, 5
24kg 2H SW, 20
Superset 5x:
DB 24kg FSQ, 5
DB 24kg SW, 5
25 reps DB FSQ, 25 reps DB SW
Up from 4x last week (20/20)
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
7:45am - Training session - DB FSQ, DB SW 24kgs
2x:
24kg TGU, 1/1
24kg GSq, 5
24kg 2H SW, 20
Superset 5x:
DB 24kg FSQ, 5
DB 24kg SW, 5
25 reps DB FSQ, 25 reps DB SW
Up from 4x last week (20/20)
8:15am - Complete
Notes - Good day other than sleeping a little bit longer than I wanted, which really compressed everything quite a bit. Body felt good though, didn't need much of a warm-up, had an option to do another round of TGU/GSq/SW and decided 2 rounds was fine. Got in 5 sets this week of DB 24kg FSQ and SW, very strong reps, felt great. Good cleans to the rack, staying very tight, pushing through the ground on the ascent out of the hole and strong lockout. The DB SW was a bit crisper and more powerful than last week, particularly on the last couple of sets, as I start to get the feeling for that movement again.
Notes - Good day other than sleeping a little bit longer than I wanted, which really compressed everything quite a bit. Body felt good though, didn't need much of a warm-up, had an option to do another round of TGU/GSq/SW and decided 2 rounds was fine. Got in 5 sets this week of DB 24kg FSQ and SW, very strong reps, felt great. Good cleans to the rack, staying very tight, pushing through the ground on the ascent out of the hole and strong lockout. The DB SW was a bit crisper and more powerful than last week, particularly on the last couple of sets, as I start to get the feeling for that movement again.
