7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 90 minutes - a real mess today
8:30am - 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)
8:30am - 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, 1+1
Arm bar 16kg with 3 presses and rotations, 1/1
8:45am - Training session - DB 24kg Moving Target Complex, 1H SW 28kg
16kg TGU, 1/1Arm bar 12 kg, 1+1
Arm bar 16kg with 3 presses and rotations, 1/1
8:45am - Training session - DB 24kg Moving Target Complex, 1H SW 28kg
24kg GSq, 5
24kg TGU, 1/1
2H SW 24kg, 10
DB 24kg Moving Target Complex
2, 3, 5
DB CL, DB PR x 2, DB SQ
DB CL, DB PR x 3, DB SQ (screwed up the rep sequence here I realized after the next set)
DB CL, DB PR x 5, DB SQ
DB CL, DB PR, DB SQ x 2
DB CL, DB PR, DB SQ x 3
DB CL, DB PR, DB SQ x 5
DB CL x 2, DB PR, DB SQ
DB CL x 3, DB PR, DB SQ
DB CL x 5, DB PR, DB SQ
Totals 16 DB CL, 16 DB PR, 16 DB SQ
1H SW 32kg, 5/5, x 5
50 1H SW
9:15am - Complete
Notes - Well today was a mess. Body was supremely tight. I just went with it and did nearly 90 minutes of mobility work, tissue work, etc. while taking a few breaks to breathe. I understand it. Holidays are stressful, tons of driving the last 4 or 5 days doesn't help whatsoever, and above everything today is the day that Jill and I go to the courthouse in Seattle where our divorce is official in the eyes of Washington state. To say that I have a lot on my mind is the understatement of the year. In any event, I had more or less anticipated this and basically planned on not being able to accomplish much of anything today. I did ultimately feel like getting the training done so I did it. It was about 30 degrees outside so that was interesting - no need for chalk:) I also messed up on the rep sequencing as I was supposed to go 2, 2, 2 through PR, SQ, CL then 3, 3, 3 and then 5, 5, 5 but you can see my head was a bit elsewhere. It actually was good to get the work done, have a distraction, and the 32kg 1H SW was stronger than I anticipated, that was cool. It has been probably months since I swung the 32kg with one hand and this was relatively easy. I have a ton of work to do this week in terms of mobility, soft tissue, going to see my chiro as well and just try and relax and come down off of the experience I am about to have today. It's going to be difficult.
9:15am - Complete
Notes - Well today was a mess. Body was supremely tight. I just went with it and did nearly 90 minutes of mobility work, tissue work, etc. while taking a few breaks to breathe. I understand it. Holidays are stressful, tons of driving the last 4 or 5 days doesn't help whatsoever, and above everything today is the day that Jill and I go to the courthouse in Seattle where our divorce is official in the eyes of Washington state. To say that I have a lot on my mind is the understatement of the year. In any event, I had more or less anticipated this and basically planned on not being able to accomplish much of anything today. I did ultimately feel like getting the training done so I did it. It was about 30 degrees outside so that was interesting - no need for chalk:) I also messed up on the rep sequencing as I was supposed to go 2, 2, 2 through PR, SQ, CL then 3, 3, 3 and then 5, 5, 5 but you can see my head was a bit elsewhere. It actually was good to get the work done, have a distraction, and the 32kg 1H SW was stronger than I anticipated, that was cool. It has been probably months since I swung the 32kg with one hand and this was relatively easy. I have a ton of work to do this week in terms of mobility, soft tissue, going to see my chiro as well and just try and relax and come down off of the experience I am about to have today. It's going to be difficult.
