8:35am - 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
2x:
SL glute bridges, 8/8
48kg DL, 8
Set of triples of BU FSQ with the 16kg before each swing set
3x:
SW 3, park, SW 3, park, SW 3, park
SW 4, park, SW 4, park, SW 4, park, SW 4, park,
SW 5, park, SW 5, park, SW 5, park, SW 5, park, SW 5, park
Total reps -
3+3 16kg BU FSQ
50+50+50 2H SW with 32kg
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:50am- Training session - 48kg DL, 16kg BU FSQ / BU PR, 32kg 2H SW HSP2x:
SL glute bridges, 8/8
48kg DL, 8
Set of triples of BU FSQ with the 16kg before each swing set
3x:
SW 3, park, SW 3, park, SW 3, park
SW 4, park, SW 4, park, SW 4, park, SW 4, park,
SW 5, park, SW 5, park, SW 5, park, SW 5, park, SW 5, park
3+3 16kg BU FSQ
50+50+50 2H SW with 32kg
9:30am - Complete
Notes - Writing this late on Saturday evening. This was a good training session. Still working through some tight spots for sure, and took a long time to get ready to train. Lots of mobility and soft tissue work. Just a tough stretch with travel, etc. etc. With all that said once I got to training this went very well, reps felt strong, nice to use the 32kg and not really have it feel too much different from the 24kg. 24kg Monday, 28kg Wed, 32kg Friday. Good progression. Played a big kickball match for work all afternoon, and moved around very well, I was very pleased about that. Definitely have a few tight spots, R hamstring in particular from the kicking, but working that out today with some mobility and stretches has been ok.
Notes - Writing this late on Saturday evening. This was a good training session. Still working through some tight spots for sure, and took a long time to get ready to train. Lots of mobility and soft tissue work. Just a tough stretch with travel, etc. etc. With all that said once I got to training this went very well, reps felt strong, nice to use the 32kg and not really have it feel too much different from the 24kg. 24kg Monday, 28kg Wed, 32kg Friday. Good progression. Played a big kickball match for work all afternoon, and moved around very well, I was very pleased about that. Definitely have a few tight spots, R hamstring in particular from the kicking, but working that out today with some mobility and stretches has been ok.
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