8:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
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, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:45am - 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
8:45am - Training session - DB FSQ, DB SW 24kgs complex, 20 minutes
24kg GSq, 5
24kg 2H SW, 10
DB SW, DB FSQ, 24kgs complex, 4 DB SW, 4 DB FSQ as many sets as possible, 20 minutes
14 sets
Totals 56 DB SW, 56 DB FSQ (PR)
24kg 2H SW, 10, x 2
24kg 2H SW, 10, x 2
9:15am - Complete
Notes - Damn it, another PR. WTF. Two weeks ago did this, 12 sets of 4. 14 today. Got one more rep in than last week with sets of 5 where I did 11 of those. This is fucking awesome. Cleans off the ground were really strong to start the DB SW, DB SW the best it has ever felt. My grip has improved immensely, I can really tell, it makes these easier, I feel like I can get the bell a lot deeper in my hand, and create more power while also being more stable. Going from a DB SW into a CL is an awesome feeling man when you do it crisply and you do it right. Squats were solid today, am trying to search for that feeling of being pulled down or pulling down into the hole every single time; when I do that I can really feel a stable base. I am really enjoying this right now. It will be good in a few weeks to change things up, but this is excellent right now. Also continuing to notice improvements in OH mobility with the focus on arm bars, crooked arm bars, getting in a solid get up or two every day, and holding that OH position. Time to rest and recover before DB CL and FSQ on Friday:)
Notes - Damn it, another PR. WTF. Two weeks ago did this, 12 sets of 4. 14 today. Got one more rep in than last week with sets of 5 where I did 11 of those. This is fucking awesome. Cleans off the ground were really strong to start the DB SW, DB SW the best it has ever felt. My grip has improved immensely, I can really tell, it makes these easier, I feel like I can get the bell a lot deeper in my hand, and create more power while also being more stable. Going from a DB SW into a CL is an awesome feeling man when you do it crisply and you do it right. Squats were solid today, am trying to search for that feeling of being pulled down or pulling down into the hole every single time; when I do that I can really feel a stable base. I am really enjoying this right now. It will be good in a few weeks to change things up, but this is excellent right now. Also continuing to notice improvements in OH mobility with the focus on arm bars, crooked arm bars, getting in a solid get up or two every day, and holding that OH position. Time to rest and recover before DB CL and FSQ on Friday:)
No comments:
Post a Comment