8:05am - 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 16kg, 1+1, x 2
16kg TGU, 1
2x:
48kg DL, 10
SL glute raise, 5/5
8x:
DB 24kgs CL, 2, PR 1, FSQ 3
Total of 16 DB CLs, 8 DB PR, 24 DB FSQs
DB 24kg SW, 5, x 2
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:20am- Training session - Total tension complex with DB 24kgs16kg TGU, 1
2x:
48kg DL, 10
SL glute raise, 5/5
8x:
DB 24kgs CL, 2, PR 1, FSQ 3
Total of 16 DB CLs, 8 DB PR, 24 DB FSQs
DB 24kg SW, 5, x 2
8:45am - Complete
Notes - Very cool day. Getting back to doing a complex with DB 24kg bells - fucking sweet. Yes. I am really seeing improved technique on all my lifts, it's been a big focus getting away from trying to go heavy all the time and working through these injuries / body stuff the last several months. My cleans were better, presses better, good squats. This was not hard, which is a good sign. I ended with some double bell swings because for some reason I just wanted to try them, it's been literally 3 months I think or more since I did double bell swings with any size bell, let along 24s. These felt awesome. Short rep sets, really focusing on power, hip extension, floating the bell, etc. Excited to get some recovery time in here over the next 48 hrs and then train with Kevin Friday morning.
Notes - Very cool day. Getting back to doing a complex with DB 24kg bells - fucking sweet. Yes. I am really seeing improved technique on all my lifts, it's been a big focus getting away from trying to go heavy all the time and working through these injuries / body stuff the last several months. My cleans were better, presses better, good squats. This was not hard, which is a good sign. I ended with some double bell swings because for some reason I just wanted to try them, it's been literally 3 months I think or more since I did double bell swings with any size bell, let along 24s. These felt awesome. Short rep sets, really focusing on power, hip extension, floating the bell, etc. Excited to get some recovery time in here over the next 48 hrs and then train with Kevin Friday morning.
