7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes
7:45m - Kettlebell warm up
1/2K halos - 12kg, 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:00am- Training session - DB FSQ ladder - PR
16kg TGU with high bridges x 2/2
16kg windmill practice, 3/3
20kg BU SQ, 1/1
16kg TGU OH walks, 1/1, 30 secs each
16kg windmill practice, 3/3
20kg BU SQ, 1/1
Hanging from balcony
5x:
24kg DB FSQ, 5
32kg DB FSQ, 2
28kg DB FSQ, 3
50 reps - PR on DB 32kgs (4x, 40 reps last week)
DB 28kgs farmer carry, 1 minute
DB 32kgs farmer carry, 1 minute
DB 24kgs farmer carry, 1 minute
Hanging from balcony
8:45am - Complete
Notes - Big PR again on DB FSQs with the 32kgs, got 5 sets of 2. Really pleased overall with this work. Was feeling a bit run down yesterday but had a good recovery day, and got an ok night's sleep leading into this training session. OH position I noticed on the OH walks with a light 16kg TGU was not that great - had trouble locking out both elbows. Boy this is a long-time challenge for me. Something I just have to keep focused on. I am going to try and do more OH walks - I did these at the lake on the weekend and was reminded that this is a good position for me to get into and try to get more comfortable at doing. All in all though, strength levels are very good and I like the progress and process this cycle.
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