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, 1+1
Crooked arm bar 12kg, 3+3 with press
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
8:25am - 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
9:00am - Complete
Notes - I got a deep tissue massage yesterday, first time in some time, it was long overdue and really good. I was a bit tired from it though and muscles were just a bit tight when I woke up, not that surprised after getting the tissues worked. Did the same amount of KB work as last week on Monday, but technique today was certainly better, reps more powerful, body felt very good. Keep a wide stance on the presses instead of adjusting after the clean, I thought it would be good to practice that as I would like to get back to DB C&P at some point, love the clean between each press. This work with doubles is great, you really get a lot done in a short amount of time. Also I had not written yet about this but I received the results of my 36 session intense chiropractic work I began in January (3x a week for 12 weeks). I looked at x rays of my neck and the improvement in my neck extension was incredible, the chiros were really pleased. I am in a better spot than I was a couple of years ago when I did this. Lots of focused mobility, and better stress management, have a lot to do with this. I can now go on a once every two weeks schedule with the chiro and should be able to maintain this, so that was great news.
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
9:00am - Complete
Notes - I got a deep tissue massage yesterday, first time in some time, it was long overdue and really good. I was a bit tired from it though and muscles were just a bit tight when I woke up, not that surprised after getting the tissues worked. Did the same amount of KB work as last week on Monday, but technique today was certainly better, reps more powerful, body felt very good. Keep a wide stance on the presses instead of adjusting after the clean, I thought it would be good to practice that as I would like to get back to DB C&P at some point, love the clean between each press. This work with doubles is great, you really get a lot done in a short amount of time. Also I had not written yet about this but I received the results of my 36 session intense chiropractic work I began in January (3x a week for 12 weeks). I looked at x rays of my neck and the improvement in my neck extension was incredible, the chiros were really pleased. I am in a better spot than I was a couple of years ago when I did this. Lots of focused mobility, and better stress management, have a lot to do with this. I can now go on a once every two weeks schedule with the chiro and should be able to maintain this, so that was great news.
