8:30am - 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:
16kg half TGU, 1/1
16kg TK PR, 5/5, x 2
20kg CL/PR, 1/1, 2/2, 3/3, x 3
I screwed up and didn't clean after every press for the first set and a half. I made up for that by doing 2 cleans to every press for the rest of the 2nd set and the final 3rd set:)
18 CL, 18 PR each arm
10 minutes:
28kg 2H SW, go until form degrades, rest, do it again
Didn't count reps
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:45am- Training session - 20kg CL/PR ladders, 28kg 2H SW2x:
16kg half TGU, 1/1
16kg TK PR, 5/5, x 2
20kg CL/PR, 1/1, 2/2, 3/3, x 3
I screwed up and didn't clean after every press for the first set and a half. I made up for that by doing 2 cleans to every press for the rest of the 2nd set and the final 3rd set:)
18 CL, 18 PR each arm
10 minutes:
28kg 2H SW, go until form degrades, rest, do it again
Didn't count reps
9:30am - Complete
10:30am - Chiro appt
4:30pm - Kinetics appt
Notes - Kind of a crazy day. The training was very good, felt great, I like this new plan on this cycle to basically just focus on 1 arm presses with cleans, and swings of different varieties. I think this is going to work well. My overhead position was clearly, tangibly better today and I am really encouraged. Really working the 1/2 TGU, focusing on form, this is good right now. Worked in some primal move in the warmup, a good mix of movements there. Presses felt very good today. I also had a chiropractic adjustment later in the morning, really trying to get some good time in with recovery methods and really focus on my health. Did a kinetics appt in the afternoon as well. A lot of soft tissue and recovery work lately, but I have to go to NYC tomorrow, long plane ride, another one back Thursday, so doing all of this makes sense.
10:30am - Chiro appt
4:30pm - Kinetics appt
Notes - Kind of a crazy day. The training was very good, felt great, I like this new plan on this cycle to basically just focus on 1 arm presses with cleans, and swings of different varieties. I think this is going to work well. My overhead position was clearly, tangibly better today and I am really encouraged. Really working the 1/2 TGU, focusing on form, this is good right now. Worked in some primal move in the warmup, a good mix of movements there. Presses felt very good today. I also had a chiropractic adjustment later in the morning, really trying to get some good time in with recovery methods and really focus on my health. Did a kinetics appt in the afternoon as well. A lot of soft tissue and recovery work lately, but I have to go to NYC tomorrow, long plane ride, another one back Thursday, so doing all of this makes sense.
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