Session 5/08/2010

Interesting session today.
Decided to concentrate on Turkish get up's as I have probably not done these as much as I should have.
Started with a 16k and worked up to a 32KG bell. That's a new size for me so I was a bit apprehensive. Working up through the weights though definitely helps.
Following this I decided to try something completely new.
The bottom up press. Only really messed about with this exercise in the past but today I was going to nail it and decided on 6 sets. A bottom up press is where you effectively press the bell upside down. This means that you have to stabilise the bell. This works the shoulder and the forearm as a result of this stabilisation.
I cleaned the bell each time before pressing it. Occasionally The bell would topple and I didn't count the rep unless it swung back through my legs.
I seemed to get the hang of it pretty quickly. Initially I was spotting the bell the whole way up and down to help with balance (and to protect my face)After about 3 sets I had the balance and confidence to just use my peripheral vision. I spotted the bell whilst at the bottom position next to my face but then left my gaze there while I executed the press.
This seemed to work well and I managed to work up to 20kg.
Next up some abdominal work. I started with some Russian twists and then finished with some mountain climbers.

Turkish Get Up's
Set 1 16kg 3 per side
Set 2 20kg 3 per side
Set 3 24kg 3 per side
Set 4 28kg 3 per side
Set 5 32kg 3 per side

Bottom up swing and press
Set 1 12kg 12 per side
Set 2 16kg 10 per side
Set 3 20kg RH 10/ 20kg LH 10
Set 4 20kg RH 9/ 16KG LH 10
Set 5 20kg RH 8/ 16KG LH 9
Set 6 20kg RH 8/ 16KG LH 8

Core
Russian twists
Set 1 12kg x 20
Set 2 16kg x 16
Set 3 16kg x 14

Mountain climbers
Set 1 1 minute
Set 2 1 minute
Set 3 1 minute
30 seconds rest between sets.