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)
Arm bar 16kg, 1+1, x 2
2x:
16kg half TGU, 1/1
24kg GSq, 5
5x:
24kg CL and PR, 1/1, 2/2, 3/3 (clean before every press)
30 total presses per arm (added a set from last week)
6x:
24kg 2H SW, 5
28kg 2H SW, 5
32kg 2H SW, 5
90 total 2H SW
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:30am- Training session - 24kg CL & PR ladders, 2H SW ladders 24/28/32kg2x:
16kg half TGU, 1/1
24kg GSq, 5
5x:
24kg CL and PR, 1/1, 2/2, 3/3 (clean before every press)
30 total presses per arm (added a set from last week)
6x:
24kg 2H SW, 5
28kg 2H SW, 5
32kg 2H SW, 5
90 total 2H SW
10:15am - Complete
Notes - Good training session. Was out very late last night and slept in this morning as a result, but feeling pretty good. Got a lot of sleep the night before as well, trying to work through a cold. The sleep has definitely been helping me recover from training. I also had a 45 minute "float" in a hydrotherapy chamber filled with Epson salts (which I got as a gift) yesterday evening which was pretty cool and relaxing. I have been watching the tenderness / tightness in the L elbow and wrist closely, and working on mobilizing those through my shoulder. As usual, I know this comes from the shoulder first (old injury site). My overhead mobility is massively improved the last several months which is awesome, but I need to keep working on stabilizing that shoulder and just stay on top of things. The overhead training work can be challenging for me if the volume gets too up there, too fast, and I have fun into that a few times (most recently when trying to add in pull-ups on the weekends). I think the lesson for now for weekend work is that I really need to truly focus on mobility and walking, and any KB work should be lighter than what I have been doing (for example maybe DB 16kg FSQ or something like that, for limited reps, just to grease a groove). Regardless, today's training was good, 5 sets of clean and press with the 24kg and the bell was just popping up on both sides, absolutely no issues, no straining, felt easy. Very good signs. On the 2H SW I focused on hip drive and really extending my arms and the KB out at the top of the swing on the float, so not bending the elbows but keeping them straight. That was good and seemed to help with the technique a bit. If I go to any 1H SW in this cycle I think I am going to start with the 20kg and not go heavy at all as I need to dial that it better and work through the stuff with my L shoulder before trying to move up bells too fast again.
Notes - Good training session. Was out very late last night and slept in this morning as a result, but feeling pretty good. Got a lot of sleep the night before as well, trying to work through a cold. The sleep has definitely been helping me recover from training. I also had a 45 minute "float" in a hydrotherapy chamber filled with Epson salts (which I got as a gift) yesterday evening which was pretty cool and relaxing. I have been watching the tenderness / tightness in the L elbow and wrist closely, and working on mobilizing those through my shoulder. As usual, I know this comes from the shoulder first (old injury site). My overhead mobility is massively improved the last several months which is awesome, but I need to keep working on stabilizing that shoulder and just stay on top of things. The overhead training work can be challenging for me if the volume gets too up there, too fast, and I have fun into that a few times (most recently when trying to add in pull-ups on the weekends). I think the lesson for now for weekend work is that I really need to truly focus on mobility and walking, and any KB work should be lighter than what I have been doing (for example maybe DB 16kg FSQ or something like that, for limited reps, just to grease a groove). Regardless, today's training was good, 5 sets of clean and press with the 24kg and the bell was just popping up on both sides, absolutely no issues, no straining, felt easy. Very good signs. On the 2H SW I focused on hip drive and really extending my arms and the KB out at the top of the swing on the float, so not bending the elbows but keeping them straight. That was good and seemed to help with the technique a bit. If I go to any 1H SW in this cycle I think I am going to start with the 20kg and not go heavy at all as I need to dial that it better and work through the stuff with my L shoulder before trying to move up bells too fast again.
