7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
7:30am - 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)
7:30am - 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
7:45am - Training session - TGUs, 2H SW ladder
24kg TGU, 1/1Arm bar 12 kg, 1+1
Arm bar 16kg with 3 presses and rotations, 1/1
7:45am - Training session - TGUs, 2H SW ladder
24kg SL DL, 3/3
32kg TGU, 1/1 (1 rep was enough)
32kg SL DL, 3/3 (PR)
5x:
2H SW 32kg, 10
2H SW 36kg, 10
2H SW 40kg, 10
Suitcase carries
40kg, 1/1
36kg, 1/1
32kg, 1/1
2H SW 36kg, 10
2H SW 40kg, 10
Suitcase carries
40kg, 1/1
36kg, 1/1
32kg, 1/1
8:20am - Complete
Notes - Great day. Damn, I felt good today. Amazing what a couple of days can do for you, taking the stress level down as well. I need to keep focusing on the overhead position, improving t-spine mobility, locking out the elbow overhead. Definitely not satisfied with where this is at but I will keep at it. The 32kg TGU, while I think the form was pretty good, roll to elbow was absolutely no issue at all, which it used to be, the damn bell felt heavy. I mean really heavy. First time I have done a get up with the 32kg in months, I guess - what did I expect? Anyway I decided one rep with it was good and moved on. I did do SLDLs with the 32kg which was cool, I had never done that before, so I guess that is a surprise PR. The heavier the bell, you really start to feel the quad working particularly on the way back up. I will keep doing these. The 2H SW were extremely powerful, man I am loving the improved technique and power with my swings since SFG1 weekend. Waiting out the bell better and then shoving it back into the hinge, springing out of the hinge and getting a lot of float on the top of each swing, even with the 40kg. Great stuff. I also worked quickly through the 15 sets, not much rest. Arms were feeling it, lats, glutes afterwards but in a very good way - just awesome. I love doing heavy swings and have a new appreciation in general for swings after SFG1.
