6:45pm - 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 TGU with hip bridge, 1/1
48kg DL, 5
5x:
32kg PPR, 2/2
10 PPR each arm
24kg 2H SW, 20, 15, 10, 5
50 total reps
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00pm- Training session - 32kg Push PR, 2H SW 24kg
7:00pm- Training session - 32kg Push PR, 2H SW 24kg
2x:
16kg TGU with hip bridge, 1/1
48kg DL, 5
5x:
32kg PPR, 2/2
10 PPR each arm
24kg 2H SW, 20, 15, 10, 5
50 total reps
7:30pm - Complete
Notes - Writing this on Sunday night. Did this at the end of the day Saturday after playing with the kids all day and then cleaning up the yard for a few hours (in the rain nonetheless). Wasn't even stressful at all. Just a great sign that I am getting good recovery and am ready for each training session. I am also really, really liking the 4 day a week format, with each of the 4 sessions honestly being pretty quick and short in length. A couple of lifts, get in and out. This is on point and I think has been helping me really get some good strength gains. For this session, this is a 32kg bell I am tossing around like a 24kg. I am shaking my head. It felt so damn good on the cleans in the rack. Really felt good on the technique, keeping that bell very close to me on the descent and then using my legs on the push into the lockout overhead. Kept me heels down the entire time. A great first week for this current cycle.
Notes - Writing this on Sunday night. Did this at the end of the day Saturday after playing with the kids all day and then cleaning up the yard for a few hours (in the rain nonetheless). Wasn't even stressful at all. Just a great sign that I am getting good recovery and am ready for each training session. I am also really, really liking the 4 day a week format, with each of the 4 sessions honestly being pretty quick and short in length. A couple of lifts, get in and out. This is on point and I think has been helping me really get some good strength gains. For this session, this is a 32kg bell I am tossing around like a 24kg. I am shaking my head. It felt so damn good on the cleans in the rack. Really felt good on the technique, keeping that bell very close to me on the descent and then using my legs on the push into the lockout overhead. Kept me heels down the entire time. A great first week for this current cycle.
