9:15am - 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
49kg DL, 5
16kg half TGU, 1/1
20kg TK PR, 3/3, x 2
20kg CL/PR, 1/1, 2/2, x 3
9 CL, 9 PR each arm (light day, up from 1/1 last week)
15 minutes:
32kg 2H SW, go until form degrades, rest
Didn't count reps, but it was tough, I pushed the bell speed on each set pretty hard. I did take some fairly long rests, but that allowed me to keep the bell speed very high on every rep.
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:30am- Training session - 20kg CL/PR ladders, 32kg 2H SW2x:
Glute raises, 5
49kg DL, 5
16kg half TGU, 1/1
20kg TK PR, 3/3, x 2
20kg CL/PR, 1/1, 2/2, x 3
9 CL, 9 PR each arm (light day, up from 1/1 last week)
15 minutes:
32kg 2H SW, go until form degrades, rest
Didn't count reps, but it was tough, I pushed the bell speed on each set pretty hard. I did take some fairly long rests, but that allowed me to keep the bell speed very high on every rep.
10:00am - Complete
Notes - Very good day, particularly swinging the 32kg. I like where things are going. Definitely working through some real tight muscles on the R side in the trap, mid back and lat, as well as bicep, but it's ok. I just need to keep working mobility. I know that 1 arm presses in the past have somewhat led to this pattern, where the R side tightens up a bit, not totally sure why, but it's very manageable and to me just a sign that things are changing and moving around. I am really pleased with the power I am generating with my swing practice, it's very good. I think that is helping my glutes and low back a lot, with other added benefits to the whole body. It's really a mistake for me to get too far away from making sure I am consistently incorporating some swing practice into my training. It's that good for me.
Notes - Very good day, particularly swinging the 32kg. I like where things are going. Definitely working through some real tight muscles on the R side in the trap, mid back and lat, as well as bicep, but it's ok. I just need to keep working mobility. I know that 1 arm presses in the past have somewhat led to this pattern, where the R side tightens up a bit, not totally sure why, but it's very manageable and to me just a sign that things are changing and moving around. I am really pleased with the power I am generating with my swing practice, it's very good. I think that is helping my glutes and low back a lot, with other added benefits to the whole body. It's really a mistake for me to get too far away from making sure I am consistently incorporating some swing practice into my training. It's that good for me.
