4/19/13 Friday April 19, 2013 (PPR, P/U)

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


8:15am - Joint mobility drills - 30 minutes

8:45am - 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


9:00am - Focus on combining PPR with Pull-Ups (P/U) since I don't have access to a P/U bar at home outside.

Warm-up:
TGUs with 40 lbs - 3X L/R
Overhead walks with the 40 lbs
Rack walks with the 40 lbs

The following was done for 3X:

PPR - 40 lbs L/R, 8
P/U (strict, mixed with reverse grip) - 5

Finisher:
Push-ups (P-U) -  standard P-U on the ground, really driving with the lats.  Did about 20 overall.

9:30am - Complete

Notes -
Was out to 3:30am partying with co-workers - it was a major success just to make it to the gym today:)  Actually ended up being a very good session as I got into some overhead for the first time in weeks.  I just felt like it would be ok to do a a few sets of PPR and some P/U, and frankly everything was very good, did not notice my left shoulder, forearm or elbow acting up at all on anything I did.  Very nice.  I also thought the warm up with overhead walks and rack walks was pretty cool.  I think doing this at home, as well as more farmer carries, is something I need to incorporate.  My training set up is a bit constrained for that but I think I just need to open the back gate and do some walking around my back yard, particularly when it is sunny (well, it is Seattle - when it is not raining :) ).