6:35am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 20 minutes
6:55am - 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)
Crawling, 1 minute
24kg TGU, 1/1 to the knee
24kg GSq, 6
6:55am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 3/3
7:10am - Training session - DB 28kgs FSQ
2x:Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 3/3
7:10am - Training session - DB 28kgs FSQ
Crawling, 1 minute
24kg TGU, 1/1 to the knee
24kg GSq, 6
6x:
DB 28kgs FSQ, 5
30 reps (up from 6 x 4 last week)
DB 28kgs FSQ, 5
30 reps (up from 6 x 4 last week)
28kg farmer carry, 1 minute, 1/1
Hanging from porch overhang, 30 secs, x 3
Hanging from porch overhang, 30 secs, x 3
7:45am - Complete
Notes - Excellent training session. Felt very good. Strong work today, great squats. The squat is a good movement for me and I feel like sometimes my body just wants to squat. As I am writing this mid morning, R forearm and elbow are a bit tight, not necessarily a surprise as this is pretty heavy work and there is some intensity on the grip in the front squat for sure. Will work on some mobility and soft tissue work tonight.
Notes - Excellent training session. Felt very good. Strong work today, great squats. The squat is a good movement for me and I feel like sometimes my body just wants to squat. As I am writing this mid morning, R forearm and elbow are a bit tight, not necessarily a surprise as this is pretty heavy work and there is some intensity on the grip in the front squat for sure. Will work on some mobility and soft tissue work tonight.
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