Warm-up: pump stretch, goblet squat, bridge, halos.
Swings - 16kg:
Set 1: 2H 10 reps
Sets 2-10: 2T+3L+2T+3R
Total 100 reps: 1H swings= 54 reps, 2H swings = 46 reps
TGU - 16kg: 5 sets 1L+1R
Cool down: Brettzel, 90/90, QL
Timing: all timeless. Everything completed in about 35-40 mins
Notes:
1. Today felt more like a practice than a workout. That's a good thing.
2. 1H swing: worked on keeping KB more on the working side, and avoid centering it in the middle of my body.
- In the hike, the KB should be closer to foot of the working side, not placed in the middle in between both feet (obv KB should be placed a foot ahead of you, not literally next to your foot).
- In the back swing, the KB should make contact in the middle of the thigh, half way between groin and knee. It should not be in the center of the body (groin area).
- In top of float, the KB should not be in centre of body, it should be more on working side.
- goal is for the KB not to be switching back and forth from center to working side. Instead, it should stay constantly on working side, with no movement towards centre line. This is most efficient and keeps shoulders squared.
* I need to continue focusing on keeping the KB on the working side throughout the entire movement.
3. 1H swing: worked on trying to get a deeper hinge in 1H swings as it feels like my 2H swings have a deeper hinge than my 1H:
- worked on actively pulling the KB in every back swing to get a deeper hinge instead of relying just on gravity.
* I need to continue focusing on actively pulling the KB into the back swing and to hinge deeper.
4. 1H swing: continued to focus on tapping the KB with non working hand at top of float. It's feeling more ingrained.
5. TGU: thinking of maybe using a higher weight for one of the sets?