7:05am - 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, 2+2
Arm bar 16kg with 3 presses, 1/1
7:20am - Training session - 24/28/32kg SW ladders
2H SW:
24kg, 10
28kg, 10
32kg, 10
x3
1H SW:
24kg, 10/10
28kg, 8/8 (up from 7/7)
32kg, 6/6 (up from 5/5)
x3
90 2H SW, 72/72 1H SW
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
7:20am - Training session - 24/28/32kg SW ladders
2H SW:
24kg, 10
28kg, 10
32kg, 10
x3
1H SW:
24kg, 10/10
28kg, 8/8 (up from 7/7)
32kg, 6/6 (up from 5/5)
x3
90 2H SW, 72/72 1H SW
7:40am - Complete
Notes - This was very good other than I wanted to get this done earlier in the morning. Once I did get outside this went quickly. Well over 200 swings in about 20 minutes, good pacing. Very strong 2H SW, I was doing a better job of not letting the bell fishtail at the top of the swing, really clamping the lats and throwing the bell out. Best 2H SW I have had in some time, extremely powerful. Felt great. Good 1H SW, little easier every week and noticed in most on the 28kg, which felt like a 24kg for all reps. 32kg is definitely heavy, but felt a little lighter this week. Good stuff. Like these quick SW days.
Notes - This was very good other than I wanted to get this done earlier in the morning. Once I did get outside this went quickly. Well over 200 swings in about 20 minutes, good pacing. Very strong 2H SW, I was doing a better job of not letting the bell fishtail at the top of the swing, really clamping the lats and throwing the bell out. Best 2H SW I have had in some time, extremely powerful. Felt great. Good 1H SW, little easier every week and noticed in most on the 28kg, which felt like a 24kg for all reps. 32kg is definitely heavy, but felt a little lighter this week. Good stuff. Like these quick SW days.
