Tuesday, September 30, 2014

9/30/14 Tuesday September 30, 2014 (24/28/32kg SW ladders)

6:35am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

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

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.