6:45am - Joint mobility, Original Strength, Primal Move drills - 75 minutes
Lots, lots of time on this - was really not feeling great this morning, needed a significant amount of extra prep work to feel ready for the main training session. Left forearm and elbow were acting up again. Could be a case of a little too much lately with not enough recovery time. Knowing this, I didn't want the training session today to be very taxing, so planned ahead to keep the sets and reps pretty minimal, just "practicing".
8:00am - 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 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
Roll to press (TGU start) - shoulder cam shafts, each arm
8:15am - Training session - Doing a complex, DB CL, DB SQ using 20s, and 24s - 30 reps CL / 30 SQ
Warm up -
GSq, 24kg - 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK SS PR with 16kg, 5 L/R (again, pressing is improving - I can feel the groove improving every time I practice a few presses. Really paying attention to the groove on the L side as the R is pretty much always dialed in. Once I can get the L to the point where there is little to no clicking for 5 reps in a row, I will feel very positive.)
60 total reps, 30 of each movement:
3X:
DB CL, 20s, 5
DB SQ, 20s, 5
DB CL, 24s, 5
DB SQ, 24s, 5 (these actually went 3,3,3,3,3 to get in the 15 total reps; did 3 sets of 3 at the end to get the 15 in)
In between the sets above I threw in some BUP with the 16 and 20, had not done those in some time, totally nailed these with both hands, though as expected L just slightly weaker grip. Thought about trying a 24 but will save that for next week. These were clearly better than they had been and I have not trained these in well over a month, maybe two months. Once the bell came up to the rack I did not need any pause and could press it overhead immediately. Grip from doing all of these 2H and 1H SW the last month or so is clearly improved.
8:45am - Complete
Notes - Perfect amount of work today. Not too much, focused on quality reps. Really was quite pleased with how the body responded to the CL and to the SQ. Felt like I was getting very good power and load on the CL, getting the elbows straight on the backswing, soft on the upswing into the rack. SQ are always just so exhausting (in a good way) and I just did not feel like pushing it with the 24s, just going for sets of 3 instead of 5s. Good call. I felt refreshed at the end and not taxed, which is what I was desiring because I want to be ready for some DB SW tomorrow with the 24s....
Warm up -
GSq, 24kg - 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK SS PR with 16kg, 5 L/R (again, pressing is improving - I can feel the groove improving every time I practice a few presses. Really paying attention to the groove on the L side as the R is pretty much always dialed in. Once I can get the L to the point where there is little to no clicking for 5 reps in a row, I will feel very positive.)
60 total reps, 30 of each movement:
3X:
DB CL, 20s, 5
DB SQ, 20s, 5
DB CL, 24s, 5
DB SQ, 24s, 5 (these actually went 3,3,3,3,3 to get in the 15 total reps; did 3 sets of 3 at the end to get the 15 in)
In between the sets above I threw in some BUP with the 16 and 20, had not done those in some time, totally nailed these with both hands, though as expected L just slightly weaker grip. Thought about trying a 24 but will save that for next week. These were clearly better than they had been and I have not trained these in well over a month, maybe two months. Once the bell came up to the rack I did not need any pause and could press it overhead immediately. Grip from doing all of these 2H and 1H SW the last month or so is clearly improved.
8:45am - Complete
Notes - Perfect amount of work today. Not too much, focused on quality reps. Really was quite pleased with how the body responded to the CL and to the SQ. Felt like I was getting very good power and load on the CL, getting the elbows straight on the backswing, soft on the upswing into the rack. SQ are always just so exhausting (in a good way) and I just did not feel like pushing it with the 24s, just going for sets of 3 instead of 5s. Good call. I felt refreshed at the end and not taxed, which is what I was desiring because I want to be ready for some DB SW tomorrow with the 24s....
