8:45am - 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 12kg, 3+3 with press
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
9:00am - Training session - Focus on TGUs, TK PR 24kg, super DB SW 24 kgs / planks
9:50am - Complete
Notes - So this was a good day to measure progress on several fronts, basically in every single lift. But I will get to that in a second. First off I slept in somewhat inadvertently but had time fortunately to get a long mob session. Body was not that well recovered from my training work yesterday running/pull ups / push ups. Was feeling very tight in the lats, various hot spots in the legs too so really worked a lot of foam roller and lacrosse ball. I really wish I could speed up my warm up work, but thus far, to no avail. Best thing to do would be to improve consistent sleep quality, an area where I notoriously fail. No doubt it is holding back further gains that could be made because on the work I am doing, things keep getting better. Good overhead position in the TGUs, very pleased, able to keep the elbows locked out much better and just in general the overhead position is improving. The TK PRs with the 24kg were very good today, really getting a nice vertical forearm, good lat engagement, I really like these very much. Best part of the training session was seeing the improvement in the DB SW with the 24 kgs. Last week felt a little off, just had not practiced the movement in some time, and I was also testing out the new grip where I did not let go of the bells on the float. Today, got very good power in the swings, crisp, and the new bell consistent grip felt much more comfortable, actually really felt like I had even more control of the bells. I like the change in grip technique, that was a very good suggestion by Kevin, and there is no issue whatsoever on my wrists if I keep a strong grip on the bells and do not let them go and recatch on the float. So that technique is definitely here to stay, particularly because I am not interested in "high rep" swings where recatching on the float to preserve grip would be a good idea. Don't need it. Lastly the planks were good, last week I really felt great after doing these, I think it helped loosen up what had been a very tight R oblique and hip. Interested to see if a similar thing happens this week though the R side has been feeling good all week.
TGUs (start from the top finish at the top)
16kg x 1/1
20kg x 1/1
24kg x 1/1
12kg Tall Kneeling Halos x 5/5
24kg TK PR x 4/4 x 5 sets (up from 3/3 x 5 last week)
Superset 9x:
DB SW 24kgs x 10
Around the World (PU Plank) x 1/1
(up from 8x last week)
(up from 8x last week)
Total of 90 DB SW (80 last week)
9:50am - Complete
Notes - So this was a good day to measure progress on several fronts, basically in every single lift. But I will get to that in a second. First off I slept in somewhat inadvertently but had time fortunately to get a long mob session. Body was not that well recovered from my training work yesterday running/pull ups / push ups. Was feeling very tight in the lats, various hot spots in the legs too so really worked a lot of foam roller and lacrosse ball. I really wish I could speed up my warm up work, but thus far, to no avail. Best thing to do would be to improve consistent sleep quality, an area where I notoriously fail. No doubt it is holding back further gains that could be made because on the work I am doing, things keep getting better. Good overhead position in the TGUs, very pleased, able to keep the elbows locked out much better and just in general the overhead position is improving. The TK PRs with the 24kg were very good today, really getting a nice vertical forearm, good lat engagement, I really like these very much. Best part of the training session was seeing the improvement in the DB SW with the 24 kgs. Last week felt a little off, just had not practiced the movement in some time, and I was also testing out the new grip where I did not let go of the bells on the float. Today, got very good power in the swings, crisp, and the new bell consistent grip felt much more comfortable, actually really felt like I had even more control of the bells. I like the change in grip technique, that was a very good suggestion by Kevin, and there is no issue whatsoever on my wrists if I keep a strong grip on the bells and do not let them go and recatch on the float. So that technique is definitely here to stay, particularly because I am not interested in "high rep" swings where recatching on the float to preserve grip would be a good idea. Don't need it. Lastly the planks were good, last week I really felt great after doing these, I think it helped loosen up what had been a very tight R oblique and hip. Interested to see if a similar thing happens this week though the R side has been feeling good all week.
