7:10am - 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 16kg, 1+1, x 2
3x:
Jump rope, 1 minute
Primal move - crawling, into a crab, into bridges with t-spine reach, 3 mins
3x:
16kg BU FSQ, 3+3
28kg 2H SW + Park x 3-4-5
Push-ups x 2-3-5 reps
3x:
SW 3, park, SW 3, park, SW 3, park, 2 push-ups
SW 3, park, SW 3, park, SW 3, park, SW 3, park, 3 push-ups
SW 3, park, SW 3, park, SW 3, park, SW 3, park, SW 3, park, 5 push-ups
end with 16kg BU FSQ, 3+3
Total reps -
12+12 16kg BU FSQ
36+36+36=118 2H SW with 28kg
30 push-ups
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:25am- Training session - superset jump rope w Ground Force Method, 16kg BU FSQ, superset 28kg 2H SW HSP w push-ups3x:
Jump rope, 1 minute
Primal move - crawling, into a crab, into bridges with t-spine reach, 3 mins
3x:
16kg BU FSQ, 3+3
28kg 2H SW + Park x 3-4-5
Push-ups x 2-3-5 reps
3x:
SW 3, park, SW 3, park, SW 3, park, 2 push-ups
SW 3, park, SW 3, park, SW 3, park, SW 3, park, 3 push-ups
SW 3, park, SW 3, park, SW 3, park, SW 3, park, SW 3, park, 5 push-ups
end with 16kg BU FSQ, 3+3
12+12 16kg BU FSQ
36+36+36=118 2H SW with 28kg
30 push-ups
7:55am - Complete
8:00-9:00am - Kinetics rehab session
Notes - Moved back up to the 28kg bell today from 24kg, and it felt a lot better than Monday. That was good. Strong all around, was moving pretty quick with little rest as I wanted to make my appt at Kinetic on time. Rehab was good time. Feeling positive going into this weekend. Things have been rolling. I have to drive to Portland for the weekend, so lots of driving, which is not great, but will be sure to get in some good walks while I am there, and a bit of body weight work.
8:00-9:00am - Kinetics rehab session
Notes - Moved back up to the 28kg bell today from 24kg, and it felt a lot better than Monday. That was good. Strong all around, was moving pretty quick with little rest as I wanted to make my appt at Kinetic on time. Rehab was good time. Feeling positive going into this weekend. Things have been rolling. I have to drive to Portland for the weekend, so lots of driving, which is not great, but will be sure to get in some good walks while I am there, and a bit of body weight work.
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