7:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
8:15am - 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
8:30am - Break for work
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
10:30am - Training session - TGUs / DB 24kgs CL / FSQ
20kg TGU, 1/1
24kg TGU, 1/1, x 2
15 minutes of
DB 24kgs CL 3, SQ 3
Got in 12 rounds in 15 minutes. 36 DB 24kgs CL, 36 DB SQ
11:00am - Complete
Notes - Solid day. Was out late the previous night but had the ability to sleep in a bit as I had worked a lot during the week, and didn't have to get much work done today, big work event in the afternoon so an easy day all around. Was tired when I woke up but did some mobility work, then worked for a couple of quick hours, and than finished the mobility work and jumped into the training for the day. TGUs are feeling really solid, very strong rolls to the elbow, keeping that elbow straight, good overhead position. I am pleased. Hit a complex of DB CL and DB SQ, felt really strong, got a good solid 12 rounds in with the DB 24kgs in 15 minutes, which I felt was pretty good. Strong cleans into the rack, keeping the elbows soft, no wasted movement, bells close to the body, clean to the waist so as to not overclean. Strong squats, getting very very deep today in the squat which was good to see.
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