8:00am - 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:
Glute raises, 5
49kg DL, 5
16kg half TGU, 1/1
16kg TK PR, 5/5, x 2
20kg CL/PR, 1/1, 2/2, 3/3, 4/4, x 3
30 CL, 30 PR each arm (up from 1/1 2/2 3/3 last week)
10 minutes:
28kg 2H SW, go until form degrades, rest
20kg 1H SW, do some straight sets on each arm, and then do some alternating reps (H2H) until form degrades, rest
Didn't count reps, but it was tough, I pushed the bell speed on each set pretty hard
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:15am- Training session - 20kg CL/PR ladders, 20kg 1H SW / 28kg 2H SW2x:
Glute raises, 5
49kg DL, 5
16kg half TGU, 1/1
16kg TK PR, 5/5, x 2
20kg CL/PR, 1/1, 2/2, 3/3, 4/4, x 3
30 CL, 30 PR each arm (up from 1/1 2/2 3/3 last week)
10 minutes:
28kg 2H SW, go until form degrades, rest
20kg 1H SW, do some straight sets on each arm, and then do some alternating reps (H2H) until form degrades, rest
Didn't count reps, but it was tough, I pushed the bell speed on each set pretty hard
8:55am - Complete
4:30pm - Kinetics appt
Notes - Great training day. Body is feeling good all around. Definitely had some tightness in the R front trap and bicep, I suspect from the push-ups and 2H heavy SW on Saturday, though this has simply been tight lately. Things are moving around. The L shoulder continues to improve, as does the L elbow. Lockout is significantly improving. I can really tell a difference with the get-ups and a few other movements. It's almost like the issues have slid a bit over to the R side from the L side, though there is absolutely no pain at all, it's more just tightness and really having to work on mobilization etc. But honestly this is good stuff and I think my body is responding well to a simply focus on single bell pressing and then doing a variety of different swings. I am gaining some confidence getting in some reps with the press, in terms of honing technique, being efficent and powerful with the clean to set up the press, etc. It's all good stuff. I also received some good news today that I don't have to work in New Jersey next week as I was planning, so I can keep running this cycle uninterrupted and hopefully continuing to move the ball forward.
4:30pm - Kinetics appt
Notes - Great training day. Body is feeling good all around. Definitely had some tightness in the R front trap and bicep, I suspect from the push-ups and 2H heavy SW on Saturday, though this has simply been tight lately. Things are moving around. The L shoulder continues to improve, as does the L elbow. Lockout is significantly improving. I can really tell a difference with the get-ups and a few other movements. It's almost like the issues have slid a bit over to the R side from the L side, though there is absolutely no pain at all, it's more just tightness and really having to work on mobilization etc. But honestly this is good stuff and I think my body is responding well to a simply focus on single bell pressing and then doing a variety of different swings. I am gaining some confidence getting in some reps with the press, in terms of honing technique, being efficent and powerful with the clean to set up the press, etc. It's all good stuff. I also received some good news today that I don't have to work in New Jersey next week as I was planning, so I can keep running this cycle uninterrupted and hopefully continuing to move the ball forward.
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