8:00am - 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, 1/1
Arm bar 16kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1
Arm bar 12 kg, 1/1
Arm bar 16kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1
8:15am -Training session - S&S 24kg
24kg TGU, 1/1 to the knee
24kg GSq, 5
24kg 2H SW, 10
24kg 1H SW, 10/10, x 5, 100 swings in 5 minutes
24kg TGU, 1/1, x 5, 10 TGUs in 10 minutes
DB 24kgs farmer carry, 1 minute
24kg TGU, 1/1, x 5, 10 TGUs in 10 minutes
DB 24kgs farmer carry, 1 minute
8:45am - Complete
Notes - Got this done, it was easy, hadn't done an S&S session in some time. Did wake up feeling tired. Worked all day yesterday and am a bit worn down from a lot of intense commitments at work. This back off week is coming at the right time. Writing this in the afternoon, I am definitely tight after this session. I notice that happens sometimes with 1H SW, given the asymmetrical nature, sometimes I tighten up on the R side which has happened. I also have not been doing any 1H SW for 6 weeks, nor have I done more than 1-2 reps of TGUs in any one session. So could also be the body just reacting to that movement too. Need to get some good rest tonight, get stretched out etc.
