10:00am - 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)
Arm bar 16kg, 1+1, x 2
2x:
16kg half TGU, 1/1
24kg GSq, 5
4x:
24kg CL and PR, 1/1, 2/2, 3/3, 4/4 (clean before every press)
40 total presses per arm (up 4 sets from 3 last week)
5x:
24kg 2H SW, 5
28kg 2H SW, 5
32kg 2H SW, 5
75 total 2H SW (backed off to 5 sets, felt like enough)
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
10:15am- Training session - 24kg CL & PR ladders, 2H SW ladders 24/28/32kg2x:
16kg half TGU, 1/1
24kg GSq, 5
4x:
24kg CL and PR, 1/1, 2/2, 3/3, 4/4 (clean before every press)
40 total presses per arm (up 4 sets from 3 last week)
5x:
24kg 2H SW, 5
28kg 2H SW, 5
32kg 2H SW, 5
75 total 2H SW (backed off to 5 sets, felt like enough)
10:50am - Complete
Notes - .Long weekend. Lots of holiday party stuff - Thursday, Friday, Saturday nights and it definitely has caught up with me. Took my time today and got a very good session in and felt strong, but certainly needing to recover now for several days. The groove on the press continues to improve. I am very pleased with the progress here and as I have said a number of times, I can see this going on for some time if it make sense. This has been very good. L shoulder, elbow, forearm, wrist - didn't notice a thing at all. Seems like that is improving too, the consistent soft tissue work and adjusting training a little bit have been smart. I think I can now go to some 1H SW but need to start lighter than what I was doing - 20kg over the weekend was easy, no issues. I can start working in some 24kg 1H SW work I believe. Need to build that slow to make sure it is all going ok.
Notes - .Long weekend. Lots of holiday party stuff - Thursday, Friday, Saturday nights and it definitely has caught up with me. Took my time today and got a very good session in and felt strong, but certainly needing to recover now for several days. The groove on the press continues to improve. I am very pleased with the progress here and as I have said a number of times, I can see this going on for some time if it make sense. This has been very good. L shoulder, elbow, forearm, wrist - didn't notice a thing at all. Seems like that is improving too, the consistent soft tissue work and adjusting training a little bit have been smart. I think I can now go to some 1H SW but need to start lighter than what I was doing - 20kg over the weekend was easy, no issues. I can start working in some 24kg 1H SW work I believe. Need to build that slow to make sure it is all going ok.
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