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, 2+2
Arm bar 12kg with 3 presses, 1/1
9:00am - Training session - TGU ladders, BU PR, SL DLs, PR practice, 1H SW
3x:
16kg TGU, 1/1
20kg TGU, 1/1
24kg, TGU, 1/1
16kg BU PR, 1/1
24kg SL DL, 3/3
16kg TK PR, 5/5
20kg PR, 3/3, x 2
24kg PR, 2/2, x 3
24kg 1H SW, 10/10, 5 mins on the minute (100 reps)
Arm bar 12 kg, 2+2
Arm bar 12kg with 3 presses, 1/1
9:00am - Training session - TGU ladders, BU PR, SL DLs, PR practice, 1H SW
3x:
16kg TGU, 1/1
20kg TGU, 1/1
24kg, TGU, 1/1
16kg BU PR, 1/1
24kg SL DL, 3/3
16kg TK PR, 5/5
20kg PR, 3/3, x 2
24kg PR, 2/2, x 3
24kg 1H SW, 10/10, 5 mins on the minute (100 reps)
10:00am - Complete
Notes - Interesting day in a variety of ways. I am tired. No doubt about it. Woke up late, didn't even hear my alarm. I did sleep soundly at least. I realized I have burned it now for a good solid week, and things are catching up with me. Variety of things including work events, traveling to Spokane and back, then traveling to Portland over the weekend for family time. I absolutely positively must focus on recovery and quickly for the next several days. Extra sleep is critical. Body actually feels good in some ways, but I am headed for an issue if I don't get properly rested. This showed up today in the sense that I moved extremely slowly through everything. I am mean SLOW. Warm-ups, sets, etc. Didn't do anything quickly. I was using light weights which was a good thing. This is a new cycle I have started with Kevin - lighter weights, more volume, starting to prep for SFG in November. It makes a lot of sense what we are doing here but I need to ensure I can make progress by being properly recovered and rested for these sessions. I was not today but at least I realize it and can make immediate adjustments. The sprint and pull-up work yesterday may have contributed a bit as well. It's generally better for me when I can get that work in on Saturdays instead of Sunday, but you do what you can.
Notes - Interesting day in a variety of ways. I am tired. No doubt about it. Woke up late, didn't even hear my alarm. I did sleep soundly at least. I realized I have burned it now for a good solid week, and things are catching up with me. Variety of things including work events, traveling to Spokane and back, then traveling to Portland over the weekend for family time. I absolutely positively must focus on recovery and quickly for the next several days. Extra sleep is critical. Body actually feels good in some ways, but I am headed for an issue if I don't get properly rested. This showed up today in the sense that I moved extremely slowly through everything. I am mean SLOW. Warm-ups, sets, etc. Didn't do anything quickly. I was using light weights which was a good thing. This is a new cycle I have started with Kevin - lighter weights, more volume, starting to prep for SFG in November. It makes a lot of sense what we are doing here but I need to ensure I can make progress by being properly recovered and rested for these sessions. I was not today but at least I realize it and can make immediate adjustments. The sprint and pull-up work yesterday may have contributed a bit as well. It's generally better for me when I can get that work in on Saturdays instead of Sunday, but you do what you can.
