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 16kg with 3 presses, 1/1
9:00am - Training session - TGU, DB DL, DB PR, 1H SW
2x:
20kg TGU, 1/1
32kg DB DL, 3, 3 sec pause at the top on each rep
24kg DB PR, 1, 2, 3 ladders, x 3 (18 reps total)
28kg 1H SW, 5/5, x 5, (50 reps)
Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1
9:00am - Training session - TGU, DB DL, DB PR, 1H SW
2x:
20kg TGU, 1/1
32kg DB DL, 3, 3 sec pause at the top on each rep
24kg DB PR, 1, 2, 3 ladders, x 3 (18 reps total)
28kg 1H SW, 5/5, x 5, (50 reps)
9:30am - Complete
Notes - Oh you have to love breaking out the heavier iron. Awesome. As I looked down today after my warmup I was pretty pleased to see DB 32s, a 28, and DB 24s in the mix. Awesome. Slept in this morning, needed it, I have been busy lately and bouncing back and forth between Seattle and Portland this weekend left me pretty drained. Did feel pretty good in the morning, body is strong. I do need to get the R ankle tightness alleviated, it is lingering. Think it kicked in again from 6+ hrs of driving over the weekend. Did some various drills, toe pulls seem to help a lot. I am also a little tight in the R lower neck and trap, again, I think driving etc. has something to do with this. It's time to focus on chiro, get a massage done as well as preventative steps. Really though, feeling good and the training session reflected it. Very strong on the DLs, keeping the bells back between the legs, really rooting into the ground, wedging the feet, and the bells were just popping up into lockout. I really would benefit from proper deadlifting with a bar, but at least I can get this work in, and I do have DB 36s to work with as well, could even eventually mix in the 40, 44 and 48 for a real challenge. Strong DB PR today, the DL work helped in setting up the DB CL to the rack, again with the bells just popping off the ground. Good to work the DB PR again, it felt strong but there is room to go there to keep tension everywhere through every rep. Finished with 1H SW with the 28kg, felt pretty light, more or less like a 24kg. Was getting that thing deep into my hand and had a strong grip today. Good sign, very good sign.
Notes - Oh you have to love breaking out the heavier iron. Awesome. As I looked down today after my warmup I was pretty pleased to see DB 32s, a 28, and DB 24s in the mix. Awesome. Slept in this morning, needed it, I have been busy lately and bouncing back and forth between Seattle and Portland this weekend left me pretty drained. Did feel pretty good in the morning, body is strong. I do need to get the R ankle tightness alleviated, it is lingering. Think it kicked in again from 6+ hrs of driving over the weekend. Did some various drills, toe pulls seem to help a lot. I am also a little tight in the R lower neck and trap, again, I think driving etc. has something to do with this. It's time to focus on chiro, get a massage done as well as preventative steps. Really though, feeling good and the training session reflected it. Very strong on the DLs, keeping the bells back between the legs, really rooting into the ground, wedging the feet, and the bells were just popping up into lockout. I really would benefit from proper deadlifting with a bar, but at least I can get this work in, and I do have DB 36s to work with as well, could even eventually mix in the 40, 44 and 48 for a real challenge. Strong DB PR today, the DL work helped in setting up the DB CL to the rack, again with the bells just popping off the ground. Good to work the DB PR again, it felt strong but there is room to go there to keep tension everywhere through every rep. Finished with 1H SW with the 28kg, felt pretty light, more or less like a 24kg. Was getting that thing deep into my hand and had a strong grip today. Good sign, very good sign.
