2/1/2013 Friday February 1, 2013

In Spokane for work - different training day as a result (inside a gym).

6:45am - Joint mobility drills - 30 minutes

7:15am - Kettlebell warm up ("Standard")

1/2K halos - 20 lbs, 4X each side / each leg (total 16X)
1/2K pullover - 30 lbs, 5X each leg

1/2K halos - 30 lbs, 4X each side / each leg (total 16X)

1/2K pullover - 30 lbs, 5X each leg
Roll to press (TGU start) with 40 lbs - shoulder cam shafts, each arm

1H SW L/R with 40 lbs 2X (20)

7:30am - Very short on time, decided to do 1H SW with 40 lb kb, as well as SN with the 40 lb kb.

1H SW - 2X (10) L/R
1H SW alt L/R 30

3X:

SN, 5 L/R

Finisher:
Push-ups (P-U) - mix of raised P-U, standard P-U on the ground, really driving with the lats.  Did about 50 overall.

7:50am - Complete

Notes -
I have been battling a very bad cold all week, and had extremely little sleep before this training session (5 hours).  Finishing with the SN actually felt really, really good though which was nice because doing these last week resulted in pulling too hard with my R lats and tweaking the muscle, which is still recovering.  But form felt good today, really focused on snapping the hips and letting that drive up the bell.  Solid.