Travel back to Seattle
4:30pm - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling), some OS resets - 30 minutes
5:00pm - 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
Arm bar 12kg with 3 presses, 1/1
5:15pm - Training session - S&S 24kg
24kg GSq, 5
2H 24kg Hike/Swing/Park, 3
1H 24kg, 10/10, x 5, on the minute
100 reps
24kg TGUs, 1/1, x 5, get it done in 10 minutes
10 reps - finished in 8 1/2 minutes
Arm bar 12 kg, 2+2
Arm bar 12kg with 3 presses, 1/1
5:15pm - Training session - S&S 24kg
24kg GSq, 5
2H 24kg Hike/Swing/Park, 3
1H 24kg, 10/10, x 5, on the minute
100 reps
24kg TGUs, 1/1, x 5, get it done in 10 minutes
10 reps - finished in 8 1/2 minutes
5:35pm - Complete
Notes - Punch it, punch the clock. Had a nice walk in Spokane this morning after a very late night with coworkers, took it easy, was not particularly brisk. Just very sunny and hot. Once I got home from traveling I did some mobility work, noticed I was a bit tight on the R overhead, this is from not that great sleep and traveling. Need to do some more focused mobility there. All in all though pretty damn good. That 24kg bell was so damn light - which is exactly how I wanted it to feel. Was sweating profusely because it was 85 degrees, but the weight was very light. This is truly a a great sign of progress. Foot and hamstring soreness from yesterday morning totally dissipated some time during yesterday, didn't notice it at all during today's training.
Notes - Punch it, punch the clock. Had a nice walk in Spokane this morning after a very late night with coworkers, took it easy, was not particularly brisk. Just very sunny and hot. Once I got home from traveling I did some mobility work, noticed I was a bit tight on the R overhead, this is from not that great sleep and traveling. Need to do some more focused mobility there. All in all though pretty damn good. That 24kg bell was so damn light - which is exactly how I wanted it to feel. Was sweating profusely because it was 85 degrees, but the weight was very light. This is truly a a great sign of progress. Foot and hamstring soreness from yesterday morning totally dissipated some time during yesterday, didn't notice it at all during today's training.
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