7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes
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, 2+2
Arm bar 12kg with 3 presses, 1/1
7:30am - Training session - 16kg TGU / DB 20kgs SW / CL FSQ
10 minutes of
16kg TGU, 1/1, pausing at every step to check form
Did 11 get-ups, buzzer off, 1 more to finish, 12 total
This is up from 8 last week
15 minutes of
DB 20kgs SW 5, CL 3, SQ 2
Got in 12 rounds in 15 minutes. 60 DB 10kgs SW, 36 DB CL, 24 DB SQ
This is up from 11 rounds last week
8:00am - Complete
Notes - Very pleased now. Body felt good, very quick warm up this morning, that is going in the right direction. Less tight spots, not too much foam roll or lacrosse ball needed these days. Can't put my finger on it other than I do wonder if this will continue as I add heavier bells back in, we'll see. I do think the walking and just overall programming are all pointing in the right direction. Pushed it a bit at the end on the complex and got out one additional round compared to last week, which is a nice bump for me. The complex is no joke even with "just" DB 20s. Swings were very powerful, no grip issues on my R hand as I had a little bit last week. Squats felt good but the groove is just a little bit off. I was squatting a ton the latter part of June and first part of July so I really had grooved that DB FSq. Still, things are going well, excited to do some sprinting and pull up work over the weekend as well as a few pistols to keep trying to progress that movement slowly.
