8 rounds of following;
Two Hand Swing (24) 20 reps
Release and catch two hand swing (24) 20 reps
DARC Swing (24) 20 reps
One Hand Swing (24) 10/10 reps
*Rest was 30 sec
** I need improve one hand swing.
1. I phase
2. Nerve Glides
3. Kettlebell Work
Military Press (24 kg) 10/10 reps x 8 sets
*Between sets, I did a lot of nerve glides and joint mobility drill.
1. I-phase
2. Nerve Glides
3. Kettlebell Work
10 rounds of following;
Two hand swing (24 kg) 20 reps (30 sec rest)
DARC swing (24 kg) 20 reps (30 sec rest)
One hand swing (24 kg) 10/10 reps (30 sec rest)
*Total 600 reps
1. I-phase
2. Nerve Glides
3. Kettlebell Work
Two hand swing (24) 30 reps x 3 sets
One Hand Swing (24) 20/20 reps x 3 sets
Snatch (24) 10/10 reps x 5 sets
Simple Juggling (2 H Swing) (24) 20 reps x 3 sets
DARC swing (24) 20 reps x 3 sets
*DARC swing is good drill for hip snap movement
1. I phase
2. Nerve Glides
3. Kettlebell Work
Two hand swing (24) 30 reps x 3 sets
One hand swing (24) 20/20 reps x 3 sets
Snatch (24) 10/10 reps x 3 sets
Juggling two hand swing (24) 10 reps, 10 reps, 20 reps
DARC swing (24) 20 reps x 3 sets
Clean (24) 5/5 reps x multiple sets
Wally the Green Monster (official mascot for the Boston Redsox)
1. I phase
2. Nerve Gldies
3. Kettlebell Work
VO2 Max Protocol 36:36 (20 kg)
8 reps x 42 sets...My blister opened.
*MVO2 15:15 is much easier than MVO2 36:36.
1. I phase
2. Nerve Glides
3. Kettlebell Work
Double Suitcase Deadlifts (24 kg x 2) 20 reps
Double Sumo Deadlifts (24 kg x 2) 20 reps
Double Swing (24 kg x 2) 20 reps x 6 sets, 15 reps x 4 sets
1. I-phase
2. Nerve Glides
3. Kettlebell Work
Military Press (32 kg) 3/3 repa x 5 sets
*32 kg press is getting easier. Try more reps or sets.
Practice of Overhead SQ and Sots Press
*Shoulder and Thoracic Spine mobility are necessary.
1. I-phase
2. Nerve Glides
3. Kettlebell Work
Double Suitcase Deadlifts (24 kg x 2) 20 reps x 2 sets
Double Deadlifts (24 kg x 2) 20 reps x 2 sets
Double Swing (24 kg x 2) 20 reps x 8 sets, 17 reps, 10 reps
*For double (even single) swing, the hip, knee, ankle movement are very important. If ankle doesn't move very well, swing becomes much harder.
1. I-phase
2. Nerve Glides
3. Kettlebell Work
Military Press (20 kg) 10/ 10 reps x 10 sets, 10/7+3 reps x 1 set (R/L)
*Not only upper body nerve glides, but also lower body nerve glides helped press a lot.
1. I-phase
2. Nerve Glides
3. Kettlebell Work
Snatch 20 kg (VO2 Max Protocol 36:36)
18 reps x 14 sets
*Better than last time. But I need keep grip loose.
1. I phase
2. Nerve Glides
3. Kettlebell
VO2 Max Protocol 36:36 (20 kg)
18 reps x 8 sets, 17 reps x 4 sets
*My hand and forearm got tight during workout. Do nerve glides more and keep them loose.