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
48kg DL, 5
16kg half TGU, 1/1
25 minutes:
24kg CL 1, PR 1, FSQ 1, 1H SW 5, set down, switch hands
28kg CL 1, PR 1, FSQ 1, 1H SW 5, set down, switch hands
Just keep going back and forth until time is up
28kg 2H SW, go until form degrades, maybe 20 reps (very hard style with as much acceleration on the bell going into the hole as possible, hard hip snap)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:30am- Training session - KB aerobics, 24kg / 28kg2x:
Glute raises, 5
48kg DL, 5
16kg half TGU, 1/1
25 minutes:
24kg CL 1, PR 1, FSQ 1, 1H SW 5, set down, switch hands
28kg CL 1, PR 1, FSQ 1, 1H SW 5, set down, switch hands
Just keep going back and forth until time is up
28kg 2H SW, go until form degrades, maybe 20 reps (very hard style with as much acceleration on the bell going into the hole as possible, hard hip snap)
10:10am - Complete
Notes - Great training session. Had to sleep in again to try and completely get over these flu symptoms, so I felt reasonably rested once I got going. Man it felt good to handle the 28kg like that again. Those presses were popping up. I like the progress a lot and love this simple style of training.
Notes - Great training session. Had to sleep in again to try and completely get over these flu symptoms, so I felt reasonably rested once I got going. Man it felt good to handle the 28kg like that again. Those presses were popping up. I like the progress a lot and love this simple style of training.
