7:25am - 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
7:40am - Training session - Focus on DB SS PR 16 kgs, 1H SW 24 kgs
TGU 16kg, 5+5
DB SS PR 16 kgs, 5/5 x 5 (25 reps each arm)
DB DL 24kgs, 5 2X
1H SW 24 kg, 10/10 5X (100 reps)
8:10am - Complete
Notes - This was a day to dial it back, the 4th week in a 4 week cycle and this is the back off week. Also due to working through the tight neck and trap from last week. As it turned out this was perfect, like a tonic to use the lighter weights, and also not focusing on time which can be a bit of pressure. Reps felt good and truly the presses were just super light, I focused on trying to make the light bells feel heavy by really squeezing the glutes and pressing into the ground. Don't like the overhead lockout on the L right now but I know that is completely a function of what is going on with the neck and trap. I worked the lacrosse ball and foam roll as well as lots of mobility damn hard the last few days. Have another chiropractic appt as well this evening and that is going to be a consistency now for the time being, really going to work on getting things re-set here after what has been a long period of very hard training, plenty of stress in my personal life, and I got a little lack on the soft tissue and chiropractic work which I have long known I need to be regularly consistent with as it keeps me healthy and more vital.
TGU 16kg, 5+5
DB SS PR 16 kgs, 5/5 x 5 (25 reps each arm)
DB DL 24kgs, 5 2X
1H SW 24 kg, 10/10 5X (100 reps)
8:10am - Complete
Notes - This was a day to dial it back, the 4th week in a 4 week cycle and this is the back off week. Also due to working through the tight neck and trap from last week. As it turned out this was perfect, like a tonic to use the lighter weights, and also not focusing on time which can be a bit of pressure. Reps felt good and truly the presses were just super light, I focused on trying to make the light bells feel heavy by really squeezing the glutes and pressing into the ground. Don't like the overhead lockout on the L right now but I know that is completely a function of what is going on with the neck and trap. I worked the lacrosse ball and foam roll as well as lots of mobility damn hard the last few days. Have another chiropractic appt as well this evening and that is going to be a consistency now for the time being, really going to work on getting things re-set here after what has been a long period of very hard training, plenty of stress in my personal life, and I got a little lack on the soft tissue and chiropractic work which I have long known I need to be regularly consistent with as it keeps me healthy and more vital.
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