6:50am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 35 minutes
7:25am - 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 16kg with 3 presses, 1/1
7:40am - Training session - TGU, DB DL, DB PR, 1H SW
3x: (up from 2x last week)
20kg TGU, 1/1
32kg DB DL, 3, 3 sec pause at the top on each rep
24kg DB PR, 1, 2, 3 ladders, x 4 (24 reps total, up from 18 last week)
(kids interrupted in between the 2nd and 3rd set, did a few extra reps as I lost count, took some extra time with them)
28kg 1H SW, 6/6, x 5, (60 reps, up from 50 last week)
8:30am - Complete
Notes - Good day. Didn't sleep tremendously well but felt pretty good in the mobility warm up, and then once I got started felt very strong today. Did an additional warm up set from the last week, strong deadlifts, working on keeping big shoulders throughout the movement and particularly at the lockout. Good presses, felt great, better groove than last week. Focused on squeezing the glutes and the bells. Added a rep to the swing sets, that movement also felt very strong and improved from last week.
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