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.
