9:30am - 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
16kg TK PR, 5/5, x 2
20kg CL/PR, 1/1, 2/2, 3/3 x 3
18 CL, 18 PR each arm (medium day, up from 1/1 last week)
12 minutes:
32kg 2H SW, go until form degrades, rest
20kg 1H SW, go until form degrades, including hand switches, rest
Didn't count reps, but this went very well.
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:45am- Training session - 20kg CL/PR ladders, 32kg 2H SW2x:
Glute raises, 5
49kg DL, 5
16kg half TGU, 1/1
16kg TK PR, 5/5, x 2
20kg CL/PR, 1/1, 2/2, 3/3 x 3
18 CL, 18 PR each arm (medium day, up from 1/1 last week)
12 minutes:
32kg 2H SW, go until form degrades, rest
20kg 1H SW, go until form degrades, including hand switches, rest
Didn't count reps, but this went very well.
10:15am - Complete
Notes - Awesome. Conclusion of an excellent training week. This is really going well for me. Need to talk to Kevin about how to keep progressing using the same movements, 1 arm press and the swing, into next week. Question is to either stay with the 20kg for pressing and add ladders, or go up a bell. The 20kg is feeling damn light at this piont.
Notes - Awesome. Conclusion of an excellent training week. This is really going well for me. Need to talk to Kevin about how to keep progressing using the same movements, 1 arm press and the swing, into next week. Question is to either stay with the 20kg for pressing and add ladders, or go up a bell. The 20kg is feeling damn light at this piont.
