7:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
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)
1/2 Knelling Bent Press, 16kg, 5/5
24kg TGU, 1/1 to the knee
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
1/2 Kneeling Windmill stretch, 5/5
Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:25am - Training session - PPR 32g, DB SL DLs 24kgs
1/2 Kneeling Windmill, 16kg, 5/51/2 Kneeling Windmill stretch, 5/5
Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:25am - Training session - PPR 32g, DB SL DLs 24kgs
1/2 Knelling Bent Press, 16kg, 5/5
24kg TGU, 1/1 to the knee
24kg 2H SW, 10
24kg PPR, 5/5
24kg PPR, 5/5
5x superset:
32kg PPR, 3/3
24kgs DB SLDLs, 3/3
24kgs DB SLDLs, 3/3
24kgs DB farmer carries, 1 minute
32kg 2H SW, 10
32kg farmer carry, 1 minute, 1/1
32kg 2H SW, 10
32kg farmer carry, 1 minute, 1/1
8:55am - Complete
Notes - Great day here starting a new 3-week cycle that will be focused on single bell work to balance out the 6-week cycle of double bells. Going to work on athleticism, staying mobile, and probably will try and cut back just a bit on food intake (I have seriously been eating like an absolute madman). Going to be hitting a lot of different movements in the cycle, rows, heavier snatches with the 28kg on Wed, and "kettlebell aerobics" CL / PR / SQ with a SN thrown in for Fridays. This looks good and I am excited. Today was a good start, working on various new movements in the mobility warm up including some 1/2 kneeling Windmill and Bent Presses. Surprising challenging, new movements, it's going to take some time to adjust and get used to these. On the push presses, just love that movement, I focused on engaging the lat while in the rack, and trying to keep the bell very tight on the descent and then pressing up to lockout using my legs and glutes (not the arm / shoulder). This went well. 32kg feels heavy in the rack (compared to the 24kg), not going to lie, but I am determined to work with this bell and make it feel like the 24kg does now after so much work sets using double 24kgs. Certainly I finished the training session today feeling refreshed, not taxed at all. Right amount of volume.
Notes - Great day here starting a new 3-week cycle that will be focused on single bell work to balance out the 6-week cycle of double bells. Going to work on athleticism, staying mobile, and probably will try and cut back just a bit on food intake (I have seriously been eating like an absolute madman). Going to be hitting a lot of different movements in the cycle, rows, heavier snatches with the 28kg on Wed, and "kettlebell aerobics" CL / PR / SQ with a SN thrown in for Fridays. This looks good and I am excited. Today was a good start, working on various new movements in the mobility warm up including some 1/2 kneeling Windmill and Bent Presses. Surprising challenging, new movements, it's going to take some time to adjust and get used to these. On the push presses, just love that movement, I focused on engaging the lat while in the rack, and trying to keep the bell very tight on the descent and then pressing up to lockout using my legs and glutes (not the arm / shoulder). This went well. 32kg feels heavy in the rack (compared to the 24kg), not going to lie, but I am determined to work with this bell and make it feel like the 24kg does now after so much work sets using double 24kgs. Certainly I finished the training session today feeling refreshed, not taxed at all. Right amount of volume.
