Tuesday, September 23, 2014

9/23/14 Tuesday September 23, 2014 (24/28/32kg SW ladders)

6:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 minutes

6:55am - 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

7:10am - Training session - 24/28/32kg SW ladders

2H SW:
24kg, 10
28kg, 10
32kg, 10

x3

1H SW:
24kg, 10/10
28kg, 7/7 (up from 6/6)
32kg, 5/5 (up from 4/4)

x3

90 2H SW, 66/66 1H SW

7:30am - Complete

Notes - Good stuff today.  Was really tired, feeling the effects of the previous day's hard training.  However once I got warmed up, the swings felt great.  Did quite a bit of hand care yesterday evening and need to keep up on this.  Lots of volume these days.

9/22/14 Monday September 22, 2014 (DB 24kg circuit PR focus)

6:05am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 20 minutes

6:25am - 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

6:40am - Training session - Double 24kg circuit PR focus

24kg Gsq, 5
24kg 2H SW, 10

30 sec rest between each lift, 2 min rest in between each set

24kg TGU, 1/1
DB 24kg PR, 5
DB 24kg CL, 5
DB 24kg PR, 5
DB 24kg SW, 10
DB 24kg PR, 5
DB 24kg SQ, 5
DB 24kg PR, 5
24kg SN, 10/10

24kg TGU, 1/1
DB 24kg PR, 5
DB 24kg CL, 5
DB 24kg PR, 4 (decided a 5th rep was not wise)
DB 24kg SW, 10
DB 24kg PR, 4
DB 24kg SQ, 5
DB 24kg PR, 4 (last rep very difficult, too difficult)
24kg SN, 10/10

7:20am - Complete

Notes - Well some good things here and then a not so great thing near the end, but good learning lesson.  Felt good this morning.  Quick warm up, again a very good trend that warm up time is compressing.  Press focus today, decided to start with sets of 5 and see where it took me.  Got through 5 sets of 5, 6th set, realized I should not go for a 5th rep and that was smart.  Unfortunately I had it in my mind to finish out my last 2 sets with 4 reps.  On the last set, last rep, really had to grind it through and it was too much of a "max" effort feeling (too close to failure).  It was not a good rep, and there was too much effort in particularly on the L shoulder.  No pain, but just realized it more or less in the middle of the rep and I think I should have backed it off.  A good reminder to really be dialed in and don't have the absolute mindset of having to "hit a number".  I really did think I had it though (well I finished the rep but I thought I had a clean rep not a shaky one).  The sets of 5 were a bump up from sets of 4 last week so I should have realized it was going to increase the accumulated fatigue.  This complex is no joke.  In any event, this evening I got a very extended stretch out and deep work on the lacrosse ball on my trap, lat, shoulder and pecs, focusing on the L side but R too.  That helped a ton.  Going to really be smart about the SW workout tomorrow and not do something dumb.  It's interesting, I felt very tired this evening and honestly I think it may go back to that "max effort" on the last press rep.  Doing that stuff really does take a beating on the CNS.  You simply should not be doing that very often.