9:25am - 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
9:40am - Training session - Focus on 16kg TGUs superset SL DLs, DB FSq 24 kgs, SN 16 kg for 12 minutes on the minute 6/6
3X superset:
TGU 16 kg, 1/1
SL DL 16 kg, 4/4
DB FSq 24 kgs, 2, 3, 5, 10
SN 16 kg, 6/6 on the minute for 12 minutes (144 reps)
10:30am - Complete
Notes - What a difference a couple of days makes, plus having great people in my life that can help with training in addition to my KB trainer Kevin (my massage therapist and my bodywork/acupuncturist). I had the training setback on Wed from heavy pressing, got a massage that day, and then had some intensive bodywork yesterday. It really, really was exactly what I needed. Super tied up in my lats, under my arm pits, traps, pecs. I know the combination of my job coupled with the stress of life and then doing pretty focused KB training can have the ultimate result of a pretty tight body, despite doing a lot of mobility work (basically every day I do at least 30 minutes of mob, sometimes more). After doing the bodywork yesterday, which I could tell had an immediate benefit, I felt like a new man today. A lot more range overhead and more space between my neck and traps was probably the most obvious change. I felt good enough to train and gave it some thought as to what I wanted to do today. I decided to go with the planned training session, but drop out the 24kg snatch ladders for 16 kg 6/6 on the minute, same amount of planned time, 12 minutes. I want to keep the snatch groove and I am reminded that damn it in some ways I just need to work through some of this stuff - no sense in being scared, just focus on quality movement with a weight that is appropriate. Everything went very well, the snatches were dare I say "easy." My pace was 30 seconds of work, 30 seconds of rest, which over 5 minutes would have equated to about 120 reps without setting the bell down. This was just right, now to focus on a lot of mob the next several days, keep those traps and lats loose, and try to maintain some of the extra ROM I have after getting the bodywork done.
3X superset:
TGU 16 kg, 1/1
SL DL 16 kg, 4/4
DB FSq 24 kgs, 2, 3, 5, 10
SN 16 kg, 6/6 on the minute for 12 minutes (144 reps)
10:30am - Complete
Notes - What a difference a couple of days makes, plus having great people in my life that can help with training in addition to my KB trainer Kevin (my massage therapist and my bodywork/acupuncturist). I had the training setback on Wed from heavy pressing, got a massage that day, and then had some intensive bodywork yesterday. It really, really was exactly what I needed. Super tied up in my lats, under my arm pits, traps, pecs. I know the combination of my job coupled with the stress of life and then doing pretty focused KB training can have the ultimate result of a pretty tight body, despite doing a lot of mobility work (basically every day I do at least 30 minutes of mob, sometimes more). After doing the bodywork yesterday, which I could tell had an immediate benefit, I felt like a new man today. A lot more range overhead and more space between my neck and traps was probably the most obvious change. I felt good enough to train and gave it some thought as to what I wanted to do today. I decided to go with the planned training session, but drop out the 24kg snatch ladders for 16 kg 6/6 on the minute, same amount of planned time, 12 minutes. I want to keep the snatch groove and I am reminded that damn it in some ways I just need to work through some of this stuff - no sense in being scared, just focus on quality movement with a weight that is appropriate. Everything went very well, the snatches were dare I say "easy." My pace was 30 seconds of work, 30 seconds of rest, which over 5 minutes would have equated to about 120 reps without setting the bell down. This was just right, now to focus on a lot of mob the next several days, keep those traps and lats loose, and try to maintain some of the extra ROM I have after getting the bodywork done.
