10:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes
10:45am - 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)
10:45am - 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 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
11:00am - Training session - DB CL, DB FSQ 24kgs complex, 20 minutes
24kg TGU, 1/1 to the kneeArm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
11:00am - Training session - DB CL, DB FSQ 24kgs complex, 20 minutes
24kg GSq, 5
24kg 2H SW, 10
DB CL, DB FSQ 24kgs complex, 3 DB CL, 3 DB FSQ, as many sets as possible, 20 minutes
15 sets
Totals 45 DB FSQ, 45 DB SW
24kg 2H SW, 10
24kg 2H SW, 10
11:30am - Complete
Notes - Whoa - not messing around with this cycle. 3 days of double bell work with the 24kgs including lots of cleans and squats is going to hit you pretty hard. I slept in (last day of vacation) and needed to, just trying to take advantage of this time, rest, recover from the travel to South Dakota, and I have a little bit of head gunk going on with the change in weather so all in all good. I took a very long time warming up because I had the time to do so. This was a great training session and the movements and technique were spot on. Much better cleans today overall, at least consistently, I did a good job of keeping my arms close to by body, squeezing the armpits, and not letting the elbows bow out. That was good. Squats were solid,tried to engage my glutes more and also my lats out of the hole, to try and take some pressure off of other muscles. The fatigue was really setting in at the end. I was very pleased to be able to get 15 sets in, all with good solid form. I am looking forward to testing out a short training session this weekend to include some 2H SW with the 24kg followed by short hill sprints. Will be fun to see what that is like. I suspect it will be a challenge after all of the squatting this week.
Notes - Whoa - not messing around with this cycle. 3 days of double bell work with the 24kgs including lots of cleans and squats is going to hit you pretty hard. I slept in (last day of vacation) and needed to, just trying to take advantage of this time, rest, recover from the travel to South Dakota, and I have a little bit of head gunk going on with the change in weather so all in all good. I took a very long time warming up because I had the time to do so. This was a great training session and the movements and technique were spot on. Much better cleans today overall, at least consistently, I did a good job of keeping my arms close to by body, squeezing the armpits, and not letting the elbows bow out. That was good. Squats were solid,tried to engage my glutes more and also my lats out of the hole, to try and take some pressure off of other muscles. The fatigue was really setting in at the end. I was very pleased to be able to get 15 sets in, all with good solid form. I am looking forward to testing out a short training session this weekend to include some 2H SW with the 24kg followed by short hill sprints. Will be fun to see what that is like. I suspect it will be a challenge after all of the squatting this week.
