7:20am - 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:
20kg half TGU, 1/1
20kg TK PR, 5/5
32kg GSq, 5
28kg PR, 1/1, x 12
12 total presses per arm
5 minutes AMRAP:
20kg 2H SW
30/30/30/38 - 128 reps
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:35am- Training session - PR 28kg, 2H SW 20kg2x:
20kg half TGU, 1/1
20kg TK PR, 5/5
32kg GSq, 5
28kg PR, 1/1, x 12
12 total presses per arm
5 minutes AMRAP:
20kg 2H SW
30/30/30/38 - 128 reps
8:05am - Complete
Notes - All in all a solid day. Slept through my alarm, so I was pressed for time, but this was an efficient training session regardless. I had decided to take the weekend off after setting a PR on Friday with a 36kg one arm press L and R. I was busy with the kids all weekend, and actually ended up doing quite a lot of walking in particular on Sunday, after taking them up to the mountain for tubing. So plenty of vigorous full body exercise, didn't need to layer on to that with KB or body weight work as my body was telling me don't do it. Glad I listened. Was fairly tight this morning, have been for a few days, and realized I have not had soft tissue work done for several weeks due to the holidays. Time to get in and get some stuff done this week to supplement the training. With all of that said, pressing the 28kg was frankly fairly easy. I know this was for single reps only, but the 12th rep on each side felt pretty close to the same as the 1st rep. Very, very good sign for me. I would love to make this block of training one where I make that 28kg feel like the 24kg used to. A 4kg increase is 9 pounds, 16-17%, this is not insignificant whatsoever. You can get lulled into thinking oh its 4kg and not really appreciate what that means. Good stuff. On the 20kg 2H SW, that was very interesting to try and get a lot of reps without setting the bell down. Frankly I was gassed out at the end of the 5 minutes. Doing this type of training I think will be quite good for me in this block because I have been so concentrated on low rep work.
Notes - All in all a solid day. Slept through my alarm, so I was pressed for time, but this was an efficient training session regardless. I had decided to take the weekend off after setting a PR on Friday with a 36kg one arm press L and R. I was busy with the kids all weekend, and actually ended up doing quite a lot of walking in particular on Sunday, after taking them up to the mountain for tubing. So plenty of vigorous full body exercise, didn't need to layer on to that with KB or body weight work as my body was telling me don't do it. Glad I listened. Was fairly tight this morning, have been for a few days, and realized I have not had soft tissue work done for several weeks due to the holidays. Time to get in and get some stuff done this week to supplement the training. With all of that said, pressing the 28kg was frankly fairly easy. I know this was for single reps only, but the 12th rep on each side felt pretty close to the same as the 1st rep. Very, very good sign for me. I would love to make this block of training one where I make that 28kg feel like the 24kg used to. A 4kg increase is 9 pounds, 16-17%, this is not insignificant whatsoever. You can get lulled into thinking oh its 4kg and not really appreciate what that means. Good stuff. On the 20kg 2H SW, that was very interesting to try and get a lot of reps without setting the bell down. Frankly I was gassed out at the end of the 5 minutes. Doing this type of training I think will be quite good for me in this block because I have been so concentrated on low rep work.
