8:45am - 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
5x (up from 4x on Friday):
48kg DL, 8
20kg Floor PR, 8/8
(40 DLs, 40/40 presses)
24kg 2H SW, 10, x 5
(50 SW)
Indian Clubs, 5 minutes
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:00am- Training session - 48kg DL, 20kg FL PR, 24kg 2H SW5x (up from 4x on Friday):
48kg DL, 8
20kg Floor PR, 8/8
(40 DLs, 40/40 presses)
24kg 2H SW, 10, x 5
(50 SW)
Indian Clubs, 5 minutes
9:30am - Complete
Notes - Lots of rehab work, took a hell of a lot of time to get through and I was pretty tired this morning. Probably a shade run down, I did sleep well though. Actual training was pretty good, I did feel things a bit in the low back during warmups actually, I think a few of the new movements for rehab probably just need time to settle in, particularly the side planks are quite challenging and do really engage the spots that have been the trouble of discomfort. Felt good during the training with KBs. Floor presses are interesting, definitely hitting way different muscles than what I am used to, so feeling it big time in the traps. DLs and SWs were good, so that's encouraging. Have my 2nd visit at Kinetics this afternoon, we'll see how that goes. Also I got a pretty long walk in at Greenlake last night, which was good. Trying to get in as much walking as I can.
Notes - Lots of rehab work, took a hell of a lot of time to get through and I was pretty tired this morning. Probably a shade run down, I did sleep well though. Actual training was pretty good, I did feel things a bit in the low back during warmups actually, I think a few of the new movements for rehab probably just need time to settle in, particularly the side planks are quite challenging and do really engage the spots that have been the trouble of discomfort. Felt good during the training with KBs. Floor presses are interesting, definitely hitting way different muscles than what I am used to, so feeling it big time in the traps. DLs and SWs were good, so that's encouraging. Have my 2nd visit at Kinetics this afternoon, we'll see how that goes. Also I got a pretty long walk in at Greenlake last night, which was good. Trying to get in as much walking as I can.
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