6:10am - 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
6:25am - Training session - Focus on 28 kg C&P ladders, DB SW 24 kgs
TGU 24kg, 2+2
GSq 24kg, 10
28 kg C&P ladders, 1, 2, 3, 4 R/L - 2X, then switched to L/R for 1X (30 total reps each arm) (about 28 minutes to finish)
DB SW 24 kgs, 10, 5X (50 reps) (7 minutes)
7:10am - Complete
Notes - Good session today. Felt strong, got a little more rest last night. A couple of things on the presses. I started with the stronger arm, R, and noticed a challenge getting the last rep on the ladders of 4 on the L side, I was doing hand switches between arms and not setting the bell down (which was cool). So for the last set I started with the L and then went to the R, which was good. With that said on the very last rep of the set on the R, I really had to grind it out - got the rep, but perhaps at a bit of a price as my R trap is pretty tight now / R pec too - definitely a little strained. This has been a trouble spot both in the trap and in the front on my R pec / neck which I have been working on through arm bars, other mobility etc. I finished the DB SW, no issues at all with those, and then tried to do some mob, lacrosse ball etc. I actually had an appointment for a massage today anyway so the timing is good, and I also decided to get an appt tomorrow with my acupuncturist/bodyworker to get some more treatment done. Going to work on that stuff and see how I feel on Friday, hopefully much better and up for the 5 minute snatch test. I do need to get this area loosened up and feeling better anyway, I can tell it has been tougher to get the R arm lockout then left side and it is due to this restriction. Again the arm bars are helping a lot but I think I need some greater focus and possibly additional mob work on this area.
TGU 24kg, 2+2
GSq 24kg, 10
28 kg C&P ladders, 1, 2, 3, 4 R/L - 2X, then switched to L/R for 1X (30 total reps each arm) (about 28 minutes to finish)
DB SW 24 kgs, 10, 5X (50 reps) (7 minutes)
7:10am - Complete
Notes - Good session today. Felt strong, got a little more rest last night. A couple of things on the presses. I started with the stronger arm, R, and noticed a challenge getting the last rep on the ladders of 4 on the L side, I was doing hand switches between arms and not setting the bell down (which was cool). So for the last set I started with the L and then went to the R, which was good. With that said on the very last rep of the set on the R, I really had to grind it out - got the rep, but perhaps at a bit of a price as my R trap is pretty tight now / R pec too - definitely a little strained. This has been a trouble spot both in the trap and in the front on my R pec / neck which I have been working on through arm bars, other mobility etc. I finished the DB SW, no issues at all with those, and then tried to do some mob, lacrosse ball etc. I actually had an appointment for a massage today anyway so the timing is good, and I also decided to get an appt tomorrow with my acupuncturist/bodyworker to get some more treatment done. Going to work on that stuff and see how I feel on Friday, hopefully much better and up for the 5 minute snatch test. I do need to get this area loosened up and feeling better anyway, I can tell it has been tougher to get the R arm lockout then left side and it is due to this restriction. Again the arm bars are helping a lot but I think I need some greater focus and possibly additional mob work on this area.
