7:10am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:25am- Training session - 40kg PR, 40kg 2H SW
2x:
24kg TGU + PR at the top x 1/1
Pull-up x 1, x 1
36kg DL x 5
24kg PR x 5/5
32kg PR x 2/2
36kg PR x 1/1
5x:
40kg PR x 1/1
10 minutes on the minute:
40kg 2H SW x 12
120 2H SW total
32kg PR x 2/2
36kg PR x 1/1
5x:
40kg PR x 1/1
10 minutes on the minute:
40kg 2H SW x 12
120 2H SW total
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:10am - Complete
Notes - Well, this is one of the most gratifying training sessions ever. This is as much proof as I ever need to yet again appreciate that sometimes, actually most of the time, you need to drill on the basics and create the deepest, broadest base of strength possible. Once you have that, you have a better chance of handling more load and getting some PRs. The following are notes from my the last time I tried to press the 40kg, on April 21, which was nearly 3 months ago.
"Generally another infuriating session and a major drop off again from where I have been with the 40kg on my R side. I can tell things are tight, technique is a little off, my shoulder is running up, and I am having issues getting through the sticking point. The L side is fine. I am also very tired as I have been traveling a lot and work has been very busy. It's probably time to check in on the training approach and try something different. What I am not totally sure. Perhaps focusing more with the 32 and the 36 and building up a deeper base. I also need to get some issues worked on mobility wise, my outer left knee continues to bother me, and I wonder if some of the pressing issues is related, I am sure it is actually."
So yet again Kevin has been a magician with the training protocol as basically what we have done the last 3 months is drill the shit out of the 32 and 36. Haven't tried to press the 40kg even once and hell I have barely even cleaned the thing either. So today I hit 4 singles, both arms, and on the R side, honestly probably the most solid presses I have had for that volume just about ever. So yes, the last 3 months have been very productive and really am pleased with this. The 40kg is just damn heavy though, there is no getting around that. Maybe one day the 40kg can feel like the 32kg or hell I would even be happy with the 36kg. I like this bell a lot but it demands 100% focus and attention. Anything off with the clean, that bell is not going up, at least on the R side. In any event, great to have days like this. It's cool to see what you can do when you focus on volume with a heavy-ish bell that you can handle, for me that's probably the 32kg for serious reps, the 36kg for a decent number of reps. I can absolutely remember when my training bells were the 24 and 28kg, to have moved up like this over time has really been great.
