5:40am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
6:10am - 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)
6:10am - 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
6:25am - Training session - DB CL, DB FSQ 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
6:25am - Training session - DB CL, DB FSQ 24kgs complex, 20 minutes
24kg GSq, 5
24kg 2H SW, 10
DB CL, DB FSQ, 24kgs complex, 4 DB CL, 4 DB FSQ as many sets as possible, 20 minutes
13 sets
Totals 52 DB CL, 52 DB FSQ (down from 5/5 x 11 total last week)
24kg 2H SW, 10, x 2
24kg 2H SW, 10, x 2
6:55am - Complete
Notes - Great day, awesome. Got to bed, got up early, got my shit done and was in Preston WA ready for work meetings 15 minutes early at 8:15am. While this wasn't a PR (density was a little higher last week), from two weeks I am up to 13 solid sets from 12 1/2 sets - so a few more reps. Actually I finished with 30 or so seconds before the time went off, could have grabbed a couple of cheap reps, but just said "why"? I was really dialed into the technique today, cleans, squats, really feel good about my progress over the course of this cycle. Perhaps I can't improve too much more on the density, I don't know, but we'll see next week. All in all, 4 weeks down out of 6 for this cycle. Getting stronger, technique getting better, and am very pleased.
Notes - Great day, awesome. Got to bed, got up early, got my shit done and was in Preston WA ready for work meetings 15 minutes early at 8:15am. While this wasn't a PR (density was a little higher last week), from two weeks I am up to 13 solid sets from 12 1/2 sets - so a few more reps. Actually I finished with 30 or so seconds before the time went off, could have grabbed a couple of cheap reps, but just said "why"? I was really dialed into the technique today, cleans, squats, really feel good about my progress over the course of this cycle. Perhaps I can't improve too much more on the density, I don't know, but we'll see next week. All in all, 4 weeks down out of 6 for this cycle. Getting stronger, technique getting better, and am very pleased.
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