Wednesday, February 5, 2014

2/5/14 Wednesday February 5, 2014 (36kg chain SW / CL / FSq)

7:30am - Original Strength and Primal Move - 45 minutes (extra time on lacrosse ball)

8:15am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

8:30am - Training session - Focus on TGUs, 36 kg chain SW, CL, FSq

TGU 16kg, 1+1
TGU 24kg, 1+1
TGU 32kg, 1+1

DB DL 36kg/32kg, 5, 5

GSq 32kg, 10

Chain with 36 kg:

5X:
SW, CL, Fsq - 3 / 3

(15 reps total of each movement) (same as last week)

9:00am - Complete

Notes -  So last week was a PR training session with the 36kg bell doing these chains, I had never done them before with that size bell.  Goes to show you what a week does and a little confidence because I owned those reps today.  Of course I can always get better, and I still decided to use my off hand to brace the squats, but still this was an improvement and just in one week.  I had a deep tissue massage last night which was great but it brought out a few trigger point areas that I am working on, particularly the R low trap / lat which was sore when I woke up.  Had to do a lot of mob work, used the lacrosse ball too on the spot and it seemed to respond.  Otherwise I felt good, even had a little extra rest which always helps.  Hopefully I am feeling it next week and can leave the off hand off of the squats and see how that goes, at least for a rep here or there.  36kg, 80lbs, this is a legit weight for me and while perhaps it will take awhile, the thought of doing this training with my 40kg and then maybe more...... is pretty cool.