7:15am - 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
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
7:30am - Training session - Focus on DB 24 kg Moving Target Complex (CL, PR, SQ)
24kg TGU , 2/2
24kg G Sq, 10
24kg SW, 5, 10, 5, 10
DB 24 kg Moving Target Complex:
1 CL, 2 PR, 1 SQ rest
1 CL, 3 PR, 1 SQ rest
1 CL, 5 PR, 1 SQ rest
1 CL, 1 PR, 2 SQ rest
1 CL, 1 PR, 3 SQ rest
1 CL, 1 PR, 5 SQ rest
2 CL, 1 PR, 1 SQ rest
3 CL, 1 PR, 1 SQ rest
5 CL, 1 PR, 1 SQ rest
Took about 16 minutes. Total of 16 DB CL / DB PR / DB SQ
8:00am - Complete
Notes - started the new strength cycle today, really liked this training session a lot. Focused on technique, very strong reps here for everything, really good sign as these DB 24s are starting to feel distinctly lighter. Watching my R tricip, elbow and forearm for tightness, did a lot of lacrosse ball work last night and will keep on the soft tissue work in that area. Overall this is a good start to the cycle. Need more sleep though, a lot more.
24kg TGU , 2/2
24kg G Sq, 10
24kg SW, 5, 10, 5, 10
DB 24 kg Moving Target Complex:
1 CL, 2 PR, 1 SQ rest
1 CL, 3 PR, 1 SQ rest
1 CL, 5 PR, 1 SQ rest
1 CL, 1 PR, 2 SQ rest
1 CL, 1 PR, 3 SQ rest
1 CL, 1 PR, 5 SQ rest
2 CL, 1 PR, 1 SQ rest
3 CL, 1 PR, 1 SQ rest
5 CL, 1 PR, 1 SQ rest
Took about 16 minutes. Total of 16 DB CL / DB PR / DB SQ
8:00am - Complete
Notes - started the new strength cycle today, really liked this training session a lot. Focused on technique, very strong reps here for everything, really good sign as these DB 24s are starting to feel distinctly lighter. Watching my R tricip, elbow and forearm for tightness, did a lot of lacrosse ball work last night and will keep on the soft tissue work in that area. Overall this is a good start to the cycle. Need more sleep though, a lot more.
