Saturday, February 6, 2016

2/6/16 Saturday February 6, 2016 (superset DB 20kg FSQ, DB SW)

7:00pm - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 30 minutes

7:25pm - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:40pm- Training session - superset DB 20kg FSQ / SW

16kg TGU to knee, 3 L, 3 R (pausing in lockout)
24kg GSq, 5

20kg 2H SW, 10

Superset 5x:
DB 20kg FSQ, 5
DB 20kg SW, 5

25/25 DB 20kg FSQ/SW

20kg 2H SW, 20

8:05pm - Complete

Notes - Did this at home late in the evening after a long day running around with my kids.  Got them some dinner and banged this out while they relaxed watching a movie.  Continuing to watch the R bicep tendon, elbow, definitely was tight today and not particularly surprised after doing some heavy half get-ups and cleaning a 40kg yesterday in training with Kevin, all things I basically have not done in ages.  The pattern is clearly recurring here and I just need to keep working at it. Did some belly breathing in the warm-up and will work that in as well as rib pulls with a lot of frequency.  Actual training itself was good, particularly the FSQs felt great, really strong. I could feel both my toes and heels really pressing into the ground on the descent and ascent, movement felt very strong.

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