3/12/14 Wednesday March 12, 2014 (DB 28kg total tension complex)

7:05am - Original Strength and Primal Move - 60 minutes (some extra work on foam roll and lacrosse ball for lats, traps, arms, glutes)

8:05am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press

8:20am - Training session - Focus on the Total Tension Complex with the DB 28kgs, squat emphasis

24kg TGU, 2/2

24kg G Sq, 10

24kg 2H SW, 5, 10, 15, 20 (50 reps)

"Total tension complex" from Pavel, emphasis on squats, using a ladder format as follows:

28 kgs DB CL, DB PR, DB SQ, singles of the CL and PR and went sets of 1,2,3,4,5,6,5,4,3,2,1 for the squats.  (same as last week)

After each set, Renegade Row with off hand on a box, 1/1 with the 28g (24kg last week)

Total of 11 DB CL, DB PR, and 36 reps of the DB SQ with the 28kgs (same last week)

Active rest between several of the sets - hanging from my porch (modified bar hang)

9:10 - Complete

Notes -  Very good training today, I am pleased.  I moved essentially the same weight as last week in the complex, hitting a top ladder of 6 squats, and appropriately determined that was going to be the top set today.  Sleep was ok, but I am still working through some tightness in various spots, noticeably this morning the lats, obliques, hamstrings, and glutes, and want to continue to dial in the techniques.  This is a heavy weight session for me so simply being able to do it, and improve the quality of the work in a week in the circumstances is very important.  I did bump up the weight in the rows to 28kg, which was absolutely fine, I would have no issue doing 32kg off the box, I may be getting closer to being able to have two 32kgs on the ground and then practice rowing one at a time.  We'll see.  I like that movement quite a bit.  Need some good solid recovery before snatching on Friday.  Hands are a little bit beaten up, need to treat those the next couple of days.  Nothing major but time to stay vigilant.