6:30am - 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
6:45am - Training session - TGU ladders, BU PR, SL DLs, PR practice, 1H SW
2x:
20kg TGU, 1/1
20kg BU PR, 1/1
24kg SL DL, 5/5
16kg TK PR, 5/5
20kg PR, 5/5, x 2
24kg PR, 3/3, 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
6:45am - Training session - TGU ladders, BU PR, SL DLs, PR practice, 1H SW
2x:
20kg TGU, 1/1
20kg BU PR, 1/1
24kg SL DL, 5/5
16kg TK PR, 5/5
20kg PR, 5/5, x 2
24kg PR, 3/3, x 3
24kg 1H SW, 10/10, 5 mins on the minute (100 reps)
7:30am - Complete
Notes - Very good day. Quick warmup, again that is a great sign that my parts are working well. I am tight in my R hip and R overhead position I noticed, some hip stretches helped and arm bar helped for the OH position. Sprinting = tight hips, pull-ups = tight R overhand position. I also did some hangs from my balcony as part of the warm ups and a couple times during the training session which helped stretch out the lats and open up that shoulder a bit more. Felt strong today, L side presses were really, really solid. R was a little less so because of the OH slight tightness, but not a big deal. I am a little surprised that the 24kg was just a slight bit more challenging than I expected. I suppose “to press a lot you must press a lot”. Also, did plenty of volume last week obviously and had the pull-up work on Sat. All in all, good. I feel like I am locked in with the glutes, keeping that shoulder down and pressing from the lats much better now. Pushing my forearm into the bell to start the ascent out of the rack. Better groove. Going to do some more mobility work on that the next couple of days, throw in some extra arm bars which help. 1H SW felt extremely good today, very powerful, great progress. Nice.
Notes - Very good day. Quick warmup, again that is a great sign that my parts are working well. I am tight in my R hip and R overhead position I noticed, some hip stretches helped and arm bar helped for the OH position. Sprinting = tight hips, pull-ups = tight R overhand position. I also did some hangs from my balcony as part of the warm ups and a couple times during the training session which helped stretch out the lats and open up that shoulder a bit more. Felt strong today, L side presses were really, really solid. R was a little less so because of the OH slight tightness, but not a big deal. I am a little surprised that the 24kg was just a slight bit more challenging than I expected. I suppose “to press a lot you must press a lot”. Also, did plenty of volume last week obviously and had the pull-up work on Sat. All in all, good. I feel like I am locked in with the glutes, keeping that shoulder down and pressing from the lats much better now. Pushing my forearm into the bell to start the ascent out of the rack. Better groove. Going to do some more mobility work on that the next couple of days, throw in some extra arm bars which help. 1H SW felt extremely good today, very powerful, great progress. Nice.
