Friday, January 23, 2015

1/23/15 Friday January 23, 2015 (24kgs complex for time DB CL, DB FSQ)

5:40am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

6:10am - 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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

6:25am - Training session - DB CL, DB FSQ 24kgs complex, 20 minutes

24kg TGU, 1/1 to the knee
24kg GSq, 5
24kg 2H SW, 10

DB CL, DB FSQ, 24kgs complex, 4 DB CL, 4 DB FSQ as many sets as possible, 20 minutes

13 sets

Totals 52 DB CL, 52 DB FSQ (down from 5/5 x 11 total last week)

24kg 2H SW, 10, x 2

6:55am - Complete

Notes - Great day, awesome.  Got to bed, got up early, got my shit done and was in Preston WA ready for work meetings 15 minutes early at 8:15am.  While this wasn't a PR (density was a little higher last week), from two weeks I am up to 13 solid sets from 12 1/2 sets - so a few more reps.  Actually I finished with 30 or so seconds before the time went off, could have grabbed a couple of cheap reps, but just said "why"?  I was really dialed into the technique today, cleans, squats, really feel good about my progress over the course of this cycle.  Perhaps I can't improve too much more on the density, I don't know, but we'll see next week.  All in all, 4 weeks down out of 6 for this cycle.  Getting stronger, technique getting better, and am very pleased.  

No comments:

Post a Comment