7:40am - 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 16kg, 1+1, x 2
2x:
Glute raises, 5
48kg DL, 5
16kg half TGU, 1/1
Forgot to do TK PRs damn it
20kg CL/PR, 1/1, 2/2, 3/3, 4/4, 5/5, x 3
45 CL, 45 PR each arm (up from 1/1 2/2 3/3 4/4 or 30/30 last week)
2 minutes:
28kg 2H SW, go until form degrades, rest, go again
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:55am- Training session - 20kg CL/PR ladders, 28kg 2H SW2x:
Glute raises, 5
48kg DL, 5
16kg half TGU, 1/1
Forgot to do TK PRs damn it
20kg CL/PR, 1/1, 2/2, 3/3, 4/4, 5/5, x 3
45 CL, 45 PR each arm (up from 1/1 2/2 3/3 4/4 or 30/30 last week)
2 minutes:
28kg 2H SW, go until form degrades, rest, go again
8:35am - Complete
9:00am - Acupuncture appt
10:35am - 8 minutes of 28kg 2H SW, go until form degrades, rest, go again , to get in 10 total minutes of swings
Notes - Very solid day of training. Press volume got up there now once you take ladders to 5s. The last round, last set of 5 was a little tougher than I would have expected with a 20kg, which is light for me. Kevin was right to stay at the 20kg this week and just finish out the cycle to get to ladders of 5s. This was good. I realized I did not do my TK PRs in the warm-up after writing this, so that wasn't great, probably would have warmed up my shoulders even more for pressing but I felt pretty read to today actually with just arm bars and a couple of get-ups. My swings had to get broken up between 2 minutes before I had to leave for an acupuncture appt and 8 minutes after I got back, to get in 10 total minutes, but that was fine. 2H SW are very powerful these days. I like where I am at right now mainly because it feels like I am moving forward in a positive way.
9:00am - Acupuncture appt
10:35am - 8 minutes of 28kg 2H SW, go until form degrades, rest, go again , to get in 10 total minutes of swings
Notes - Very solid day of training. Press volume got up there now once you take ladders to 5s. The last round, last set of 5 was a little tougher than I would have expected with a 20kg, which is light for me. Kevin was right to stay at the 20kg this week and just finish out the cycle to get to ladders of 5s. This was good. I realized I did not do my TK PRs in the warm-up after writing this, so that wasn't great, probably would have warmed up my shoulders even more for pressing but I felt pretty read to today actually with just arm bars and a couple of get-ups. My swings had to get broken up between 2 minutes before I had to leave for an acupuncture appt and 8 minutes after I got back, to get in 10 total minutes, but that was fine. 2H SW are very powerful these days. I like where I am at right now mainly because it feels like I am moving forward in a positive way.
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