8:10am - 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
8:25am - Training session - Double 24kg circuit PR focus
24kg Gsq, 5
24kg 2H SW, 10
30 sec rest between each lift, 2 min rest in between each set
24kg TGU, 1/1
DB 24kg PR, 5
DB 24kg CL, 5
DB 24kg PR, 5
DB 24kg SW, 10
DB 24kg PR, 5
DB 24kg SQ, 5
DB 24kg PR, 5
24kg SN, 10/10
24kg TGU, 1/1
DB 24kg PR, 5
DB 24kg CL, 5
DB 24kg PR, 5
DB 24kg SW, 10
DB 24kg PR, 5
DB 24kg SQ, 5
DB 24kg PR, 4 (didn't go for the last rep due to tightness in R knee)
24kg SN, 10/10
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
8:25am - Training session - Double 24kg circuit PR focus
24kg Gsq, 5
24kg 2H SW, 10
30 sec rest between each lift, 2 min rest in between each set
24kg TGU, 1/1
DB 24kg PR, 5
DB 24kg CL, 5
DB 24kg PR, 5
DB 24kg SW, 10
DB 24kg PR, 5
DB 24kg SQ, 5
DB 24kg PR, 5
24kg SN, 10/10
24kg TGU, 1/1
DB 24kg PR, 5
DB 24kg CL, 5
DB 24kg PR, 5
DB 24kg SW, 10
DB 24kg PR, 5
DB 24kg SQ, 5
DB 24kg PR, 4 (didn't go for the last rep due to tightness in R knee)
24kg SN, 10/10
9:00am - Complete
Notes - Really, have to say a cool day here. First, the not so good stuff. Had to sleep a little extra this morning, was feeling run down, long weekend with the kids and somewhat of an emotional drain on Sunday with a birthday party for Frankie with Jill's family. It's not easy seeing everyone given our impending divorce, brings up a lot of feelings of nostalgia and not a small bit of sadness. I think it took it out of me a little bit to put on a happy face. I also woke up feeling very tight in a lot of areas - R hip, some glutes, traps, R elbow a bit too. Interesting. I have been cruising along here and perhaps need to step up a bit on the mobility work. Certainly I have stepped up training so there may be an accumulation of things, though it just as likely could be attributed to other stressors. Once I did get warmed up, damn it was a good training day. Farmer carried the 24s outside and the just felt light - I had a great feeling. Had some great reps today, presses were extremely strong, this blew away the performance last week where I got to 5 sets of 5 and then really started gassing out on the press, to the point where I finished with a very bad rep on the 4th rep of the 8th and final set. Today, I blew up 7 sets of 5s, not an issue, not close to failure. VERY strong reps. On the last set I made the mistake of locking my knees too much, particularly the R knee, before my last 2 reps and on the last rep I was feeling the knee and decided to kill the rep and not push it. I easily could have had that last rep if I had properly zipped up by not locking the knees down so much and instead focused on pushing through the floor and tensing the glutes. Got my tension in the wrong spots on that last rep, which is a good learning lesson for me and something I can easily remedy and improve upon. Shook the knee out, just fine, and finished with the last set of 10/10 snatches. Damn that was super cool.
Notes - Really, have to say a cool day here. First, the not so good stuff. Had to sleep a little extra this morning, was feeling run down, long weekend with the kids and somewhat of an emotional drain on Sunday with a birthday party for Frankie with Jill's family. It's not easy seeing everyone given our impending divorce, brings up a lot of feelings of nostalgia and not a small bit of sadness. I think it took it out of me a little bit to put on a happy face. I also woke up feeling very tight in a lot of areas - R hip, some glutes, traps, R elbow a bit too. Interesting. I have been cruising along here and perhaps need to step up a bit on the mobility work. Certainly I have stepped up training so there may be an accumulation of things, though it just as likely could be attributed to other stressors. Once I did get warmed up, damn it was a good training day. Farmer carried the 24s outside and the just felt light - I had a great feeling. Had some great reps today, presses were extremely strong, this blew away the performance last week where I got to 5 sets of 5 and then really started gassing out on the press, to the point where I finished with a very bad rep on the 4th rep of the 8th and final set. Today, I blew up 7 sets of 5s, not an issue, not close to failure. VERY strong reps. On the last set I made the mistake of locking my knees too much, particularly the R knee, before my last 2 reps and on the last rep I was feeling the knee and decided to kill the rep and not push it. I easily could have had that last rep if I had properly zipped up by not locking the knees down so much and instead focused on pushing through the floor and tensing the glutes. Got my tension in the wrong spots on that last rep, which is a good learning lesson for me and something I can easily remedy and improve upon. Shook the knee out, just fine, and finished with the last set of 10/10 snatches. Damn that was super cool.
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