8:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 minutes (extra lacrosse ball work)
9:25am - 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
9:40am - 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 5 (30 reps total, up from 24 last week)
28kg 1H SW, 7/7, x 5, (70 reps, up from 60 last week)
10:20am - Complete
Notes - Today is labor day, I slept in and that was pretty nice. I have slowly been trying to catch up on sleep here and there the last week, just about probably getting back to an equilibrium now. I need to work on getting to bed at 11:30pm for the 5:30am alarm. That is the goal, just get consistent with that schedule. In any event, R overhead position a little tight today, that's the result of last night's training I think, just need to keep it mobilized, do some hangs from my balcony to stretch out the lats and the traps, and armpit muscles. All around feeling good and my L forearm was certainly improved (less sore / tight) this morning again which is good to see. Presses were strong today, focused on pushing through the ground and squeezing the bells. 1H SW with the 28kg was definitely the best it has been, improved technique, very strong grip on the bell, felt pretty easy which was good to see.
