In Spokane for work - different training day as a result (inside a gym).
9:00am - Joint mobility drills - 30 minutes
9:30am - 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
TGU with 40 lbs, 2X L/R
Overhead walking holds with the 40 lbs, about 100 ft of walking
9:45am - Focus on combining CL, then into PPR with Pull-Ups (P/U) since I don't have access to a P/U bar at home outside.
Warm-up:
DL with 135 lbs, 3X (5) (light, just a warm-up, switching double overhand grip to one hand overhand, and used a narrow stance with hands outside legs - actually felt really good)
The following combo was done for 2X:
CL, 40 lbs 8X L/R
PPR - 40 lbs, 8X L/R
P/U (reverse grip) - 6 (3 L, 3 R)
Some guys then took over the squat rack, which has the P/U bar - so no more P/U were possible. I finished then with 4X of the following:
CL, 40 lbs 8X L/R
PPR - 40 lbs, 8X L/R
(add 2 reps on the last set to get 50 total reps for CL, and for PPR)
Finisher:
Push-ups (P-U) - standard P-U on the ground, really driving with the lats. Just did a very slow set of 10 reps.
10:15am - Complete
Notes -
I worked extremely fast and efficiently due to time crunch. Everything felt really good today, noticeably better than the last several weeks. The difference? I believe it was sleep. I got 7 hours of sleep. I have been getting 5 which is just not enough.
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