7:00am - 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, 2+2
7:15am - Training session - 20kg DB CL, PR, FSQ complex
2x:
20kg TGU 1/1
20kg TK PR, 2/2
20kg GSq, 5
Arm hangs from the balcony
15 minutes:
DB 20kgs CL 2, PR 1, FSQ, 3
Got 11 rounds done. 22 DB CL, 11 DB PR, 33 DB FSQ.
20kg waiter's walk carries, 1 minute, 1/1
Arm hangs from the balcony
Arm bar 12 kg, 2+2
7:15am - Training session - 20kg DB CL, PR, FSQ complex
2x:
20kg TGU 1/1
20kg TK PR, 2/2
20kg GSq, 5
Arm hangs from the balcony
15 minutes:
DB 20kgs CL 2, PR 1, FSQ, 3
Got 11 rounds done. 22 DB CL, 11 DB PR, 33 DB FSQ.
20kg waiter's walk carries, 1 minute, 1/1
Arm hangs from the balcony
7:45am - Complete
Notes - Excellent day. Good rest over yesterday and last night, felt very good waking up early, ready to get warmed up. I did elect to take an extra long warm up and work on some mobility drills, adding in some OS resets that I had not been doing for several weeks. Interestingly and somewhat disappointingly, crawling still does not feel good. Bodyweight on the R arm doesn't feel that great in the crawling position, and I have noticed a little deal with the outside part of my L hand, under my pinkie finger that kind of acts up a little bit when pressure is applied during crawling. Going to get some acupuncture done again tomorrow and will work some of these areas. Certainly it is important to note this and continue checking in to make sure I am making progress. Certainly feels better than it did 2 weeks ago. Baby crawling is fine, so I am going to drop back to that regression and work it for awhile. Otherwise, excellent training session. Very pleased with how the cleans and presses felt, honestly the toughest part was the squats as I didn't feel I was getting the squat depth I have been getting the last week. This is probably a reflection of - squatting a lot. Hips could be just a bit tight although they do feel good. In any event I focused on staying very tight, and with pressing really focused on tight glutes, keeping the shoulders down pressing from the lats. Those felt good. I definitely need to keep refining that press movement, using good technique and NOT "press with the arms" which is what the body tends to want to do. Power is coming from the strong base, using the glutes as a seat, and pressing with the big muscles, the lats. Warming up with a couple of TK PR to get that feeling was a good idea, I like that I thought of it, and I will probably continue to include those in my warm ups on overhead pressing days. As far as conditioning I think I am doing ok, all the walking has helped. I wasn't gassed out at all, and got 11 rounds in. My goal was between 10-12 rounds so that was ok. The pace certainly slowed down but I was ok with it because I was more concerned about staying with very good technique all the way to the last rep. Also, balcony hangs - very helpful. Have to keep doing these - every single day. Still too light in the armpits, lats and I have to keep stretching those out. I think that is my body's natural tendency to just tighten up in those spots.
Notes - Excellent day. Good rest over yesterday and last night, felt very good waking up early, ready to get warmed up. I did elect to take an extra long warm up and work on some mobility drills, adding in some OS resets that I had not been doing for several weeks. Interestingly and somewhat disappointingly, crawling still does not feel good. Bodyweight on the R arm doesn't feel that great in the crawling position, and I have noticed a little deal with the outside part of my L hand, under my pinkie finger that kind of acts up a little bit when pressure is applied during crawling. Going to get some acupuncture done again tomorrow and will work some of these areas. Certainly it is important to note this and continue checking in to make sure I am making progress. Certainly feels better than it did 2 weeks ago. Baby crawling is fine, so I am going to drop back to that regression and work it for awhile. Otherwise, excellent training session. Very pleased with how the cleans and presses felt, honestly the toughest part was the squats as I didn't feel I was getting the squat depth I have been getting the last week. This is probably a reflection of - squatting a lot. Hips could be just a bit tight although they do feel good. In any event I focused on staying very tight, and with pressing really focused on tight glutes, keeping the shoulders down pressing from the lats. Those felt good. I definitely need to keep refining that press movement, using good technique and NOT "press with the arms" which is what the body tends to want to do. Power is coming from the strong base, using the glutes as a seat, and pressing with the big muscles, the lats. Warming up with a couple of TK PR to get that feeling was a good idea, I like that I thought of it, and I will probably continue to include those in my warm ups on overhead pressing days. As far as conditioning I think I am doing ok, all the walking has helped. I wasn't gassed out at all, and got 11 rounds in. My goal was between 10-12 rounds so that was ok. The pace certainly slowed down but I was ok with it because I was more concerned about staying with very good technique all the way to the last rep. Also, balcony hangs - very helpful. Have to keep doing these - every single day. Still too light in the armpits, lats and I have to keep stretching those out. I think that is my body's natural tendency to just tighten up in those spots.
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