In Spokane, got to train on the Gonzaga campus by the baseball fields, which was awesome.
7:15am - Original Strength resets and Primal Move - 30 minutes
7:15am - Original Strength resets and Primal Move - 30 minutes
7:45am - Kettlebell warm up ("Standard")
1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg
1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm
8:00am - Training session - DB PR with the 24 ladders, and then 1H SW with the 28 timed
Warm up -
TGUs 16 kg, 3+3
TGUs 16 kg, 3+3
G Sq 24 kg, 10
DB DLs 24 kg, 5, ALT 1H DL, 5 each arm
2H SW 24 kg, 10
DB DLs 24 kg, 5, ALT 1H DL, 5 each arm
2H SW 24 kg, 10
DB PR ladders 1, 2, 3,4 with the 24s, cleaning before each ladder -4X (40 total PR reps, 16 cleans, up from 30/15 on last Friday)
Took me about 22 minutes to get that done. It was hot, the 4th ladder on each set though was not terrible. The reps were extremely strong. I went in thinking 5 sets, but decided that I did not need to jump the volume up from 30 presses the previous session last week to 50 today, so I settled on 4 sets. This was good as the 4th ladder on the last set told me it was a good stopping point.
Timed set - 6 minutes, same as Friday, but adding 1 rep each arm on each minute
8:40am - Complete
Notes - So here were the goals I made last Friday:
Goals are to go ladders of 1,2,3,4 next Wed and keep at 5 sets. It is a jump, but I think I am ready. Also need to get to 8 minutes of 8 L, 8 R on the minute with the heavy 1H SW with the 28, so going to jump up to 6 minutes of 8/8 and see how that goes.
I did not do this. I think that was smart. I was working off just about 4 hours of sleep after having a huge night out with co workers and in hindsight it is impressive what I got done here. It is really testament to the training regime that Kevin has put in place and that I have been executing. Progress can be readily measured from training session to training session, and because I am not on some artificial timeline, I have the flexibility to listen to my body. So the presses were great and 4 sets were right. The 1H SW were TOUGH though. It was hot, the presses did result in some fatigue for sure, and I noticed by left shoulder was just a small bit sore from doing several hand stand push-ups last night in a party bus (yes, that is true) , and I was being careful with a callous on my right hand that was being pulled by the 1H SW. But, I got through these, kept form pretty in check, and only went 15 seconds over the 6 minute timed mark. I was HEAVING after finishing. Great stuff.
Goals are to go ladders of 1,2,3,4 next Wed and keep at 5 sets. It is a jump, but I think I am ready. Also need to get to 8 minutes of 8 L, 8 R on the minute with the heavy 1H SW with the 28, so going to jump up to 6 minutes of 8/8 and see how that goes.
I did not do this. I think that was smart. I was working off just about 4 hours of sleep after having a huge night out with co workers and in hindsight it is impressive what I got done here. It is really testament to the training regime that Kevin has put in place and that I have been executing. Progress can be readily measured from training session to training session, and because I am not on some artificial timeline, I have the flexibility to listen to my body. So the presses were great and 4 sets were right. The 1H SW were TOUGH though. It was hot, the presses did result in some fatigue for sure, and I noticed by left shoulder was just a small bit sore from doing several hand stand push-ups last night in a party bus (yes, that is true) , and I was being careful with a callous on my right hand that was being pulled by the 1H SW. But, I got through these, kept form pretty in check, and only went 15 seconds over the 6 minute timed mark. I was HEAVING after finishing. Great stuff.
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