7:05am - 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
Arm bar 12 kg, 1+1
Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
7:20am - Training session - Focus on SL DLs, TGUs to knee, with PR
16 kg SL DL, 3/3
16 kg TGU to knee, PR 3 - L then R, 2X (4 TGUs, 12 PR)
7:35am - Complete
Notes - Good day. The arm bars with the extra ROM to put my head on the ground have just been awesome. I am feeling a lot less tension than just 5-6 days ago in my neck, right trap. The stretch is incredibly intense, I really feel it into the R bicep, down the back. I just really breath into that stretch and let it go for as long as possible. Man I am glad Kevin suggest that additional ROM on the arm bar. I did not do a ton of work today, but later in the afternoon and evening my body felt really, really good, very strong. Doing hard work and then following it up with a very light day of mostly mobility with a few KB movements is really working well. Great stuff.
16 kg SL DL, 3/3
16 kg TGU to knee, PR 3 - L then R, 2X (4 TGUs, 12 PR)
7:35am - Complete
Notes - Good day. The arm bars with the extra ROM to put my head on the ground have just been awesome. I am feeling a lot less tension than just 5-6 days ago in my neck, right trap. The stretch is incredibly intense, I really feel it into the R bicep, down the back. I just really breath into that stretch and let it go for as long as possible. Man I am glad Kevin suggest that additional ROM on the arm bar. I did not do a ton of work today, but later in the afternoon and evening my body felt really, really good, very strong. Doing hard work and then following it up with a very light day of mostly mobility with a few KB movements is really working well. Great stuff.
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