7:00am - 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, 1+1
Crooked arm bar with press, 12kg, 3+3
Kids woke up - 15 min interruption
Arm bar 12 kg, 1+1
Crooked arm bar with press, 12kg, 3+3
Kids woke up - 15 min interruption
7:30am - Training session - Focus on 24kg SL DLs, TGUs, SW combos
16kg TGU to knee, 2/2, holding for 30 seconds in lockout at the knee position
24kg SL DLs, 5/5
Break
8:45am -
2H SW 24kg, 10
1H SW 24kg, 10/10
H2H SW 24kg, 10/10
24kg SL DLs, 5/5
H2H SW 24kg, 10/10
1H SW 24kg, 10/10
100 total SW reps
9:00am - Complete
Notes - Good day. Body felt good. The work put in to stretch out the lats and the pecs is helping quite a bit. Will continue to keep doing hangs from my porch every day to decompress the spine and get some of these stretching benefits. I think this is going to be big for me. Body work later today from my acupuncturist for some soft tissue help as well which will be good.
16kg TGU to knee, 2/2, holding for 30 seconds in lockout at the knee position
24kg SL DLs, 5/5
Break
8:45am -
2H SW 24kg, 10
1H SW 24kg, 10/10
H2H SW 24kg, 10/10
24kg SL DLs, 5/5
H2H SW 24kg, 10/10
1H SW 24kg, 10/10
2H SW 24kg, 10
9:00am - Complete
Notes - Good day. Body felt good. The work put in to stretch out the lats and the pecs is helping quite a bit. Will continue to keep doing hangs from my porch every day to decompress the spine and get some of these stretching benefits. I think this is going to be big for me. Body work later today from my acupuncturist for some soft tissue help as well which will be good.
