10:05am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
10:35am - 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)
10:35am - 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, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
10:50am - Training session - DB FSQ, DB SW 24kgs complex, 20 minutes
24kg TGU, 1/1 to the kneeArm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
10:50am - Training session - DB FSQ, DB SW 24kgs complex, 20 minutes
24kg GSq, 5
24kg TGU, 1/1 to the knee
DB FSQ, DB SW 24kgs complex, 3 DB FSQ, 3 DB SW, as many sets as possible, 20 minutes
15 sets
Totals 45 DB FSQ, 45 DB SW
11:20am - Complete
Notes - This was extremely good, particularly for the circumstances. Out very late last night, decided not to do this first thing in the morning but instead slept a little bit more and did this mid-morning. That probably helped the performance significantly because I had been up for several hours and had moved around, so probably a bit stronger than I would be early most mornings. I was surprised I got 15 complete sets in, which is a very good pace. For Monday's training of DB PR / CL, I did 13 sets. So two more sets today with arguably more challenging movements in some ways (you try following up DB FSQs with DB SWs - damn that was something else). I was pretty dialed into to various technique aspects for each set. I would pick something to focus on for the FSQ, and then something to focus on for the DB SW and really try to nail that piece on each rep of each movements. So it could have been pulling into and out of the hole on the FSQ, or using my lats and glutes out of the hole, or on the SW, making sure I was hitting a strong lockout for each rep. It was good. My R elbow was a little tight this morning before training and I noticed it thereafter, the tricep muscle and bicep are the culprit. Going to get in some good mobility work and lacrosse ball work which will help. Great start out to the squat-focused cycle today.
Notes - This was extremely good, particularly for the circumstances. Out very late last night, decided not to do this first thing in the morning but instead slept a little bit more and did this mid-morning. That probably helped the performance significantly because I had been up for several hours and had moved around, so probably a bit stronger than I would be early most mornings. I was surprised I got 15 complete sets in, which is a very good pace. For Monday's training of DB PR / CL, I did 13 sets. So two more sets today with arguably more challenging movements in some ways (you try following up DB FSQs with DB SWs - damn that was something else). I was pretty dialed into to various technique aspects for each set. I would pick something to focus on for the FSQ, and then something to focus on for the DB SW and really try to nail that piece on each rep of each movements. So it could have been pulling into and out of the hole on the FSQ, or using my lats and glutes out of the hole, or on the SW, making sure I was hitting a strong lockout for each rep. It was good. My R elbow was a little tight this morning before training and I noticed it thereafter, the tricep muscle and bicep are the culprit. Going to get in some good mobility work and lacrosse ball work which will help. Great start out to the squat-focused cycle today.
