5:50am - Original Strength resets and Primal Move - 40 minutes
6:30am - Kettlebell warm up ("Standard")
1/2K halos - 8kg, 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
6:45am - 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 32 kg, 5, ALT 1H DL, 5 each arm
2H SW 24 kg, 10
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
2H SW 24 kg, 10
DB PR ladders 1, 2, 3 with the 24s, cleaning before each ladder -3X (18 total PR reps, 9 cleans)
This was frankly easy and took very little time, maybe 10 minutes or so.
Timed set - 6 minutes
Finisher - a few loaded carries putting all of the bells away, also did an overhead walk with DB 24s which felt awesome. I was really pleased with how solid this felt and how much space I felt in my thoracic spine - very cool. This bodes well in the future for snatching and ultimately I hope jerks.
7:15am - Complete
Notes - This was a pretty easy training day. After doing so much work lately, the urge is to press onward and upward but I like that this is waving back a bit, and then I can hopefully add to it over the next several weeks until Kevin and I meet on Friday 7/26. The plan is to get up to 1,2,3 x 5X for DB PR which I think honestly is not going to be an issue at all. Previously back in the winter I had worked up to DB C&P 28s for 1,2,3,4,5 x 5 sets (75 reps with 75 cleans!) when I was working pressing like 3 times a week. My programming was poor and no surprise I ended up straining muscles, was not strong enough in all the right places, etc. I don't know how long it will take to get back to that level, but I can guarantee when I do, I will be massively stronger and much more prepared for that type of volume no doubt about it. One day at a time.
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