Friday, October 17, 2014

10/17/14 Friday October 17, 2014 (2H SW 32kg, 1H SW 28kg)

7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:45am - 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

8:00am - Training session - 2H SW 32kg, 1H SW 28kg

2x:
24kg SL DL, 3/3
24kg TGU, 1/1

5x:
32kg 2H SW, 10
50 reps

28kg 1H SW, 10/10, on the minute for 7 minutes
140 reps

8:30am - Complete

Notes - This was going well but the last two rounds of the 1H SW with the 28kg were very, very hard.  Not enough wind, just very tired.  I am definitely beat down just a bit from a lack of recovery, accumulation of a lot of hard work at my job for the last 5 weeks.  I need several days of good rest to get back going in the right direction, and that is my plan.  I will say the 32kg 2H SW felt great today, very strong and powerful.  I just lost gas at the end of the session.