6:30am - 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 12 kg, 1/1
Arm bar 16kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1
Arm bar 12 kg, 1/1
Arm bar 16kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1
6:45am -Training session - DB CL, DB PR 24kgs complex, 20 minutes
24kg TGU, 1/1 to the knee
24kg GSq, 5
24kg TGU, 1/1 to the knee
24kg 2H SW, 10
24kg 2H SW, 10
16kg BUP, 1/1
12kg tempo presses, 5/5
16kg BUP, 1/1
DB CL, DB PR 24kgs complex, 5 DB CL, 5 DB PR, as many sets as possible, 20 minutes
8 sets, then 1 set with 5 CL, 3 PR, then 1 set with 1 CL, 2 PR
Totals 46 DB CL, 45 DB PR (48/45 last week)
2H SW 24kg, 20, x 2
7:30am - Complete
Notes - Some good things this morning. I went to bed, I got good sleep, I woke up feeling pretty refreshed. I felt good through the warm up, checking my overhead mobility, and was pleased at the end of the warm up as I felt ready to go. Got into the main work sets today and it was tough - sets of 5 with double 24s are simply not easier and you get fatigued quicker than sets of 4, at least that was my experience. I ended up with pretty much the same density as last week, didn't move the meter there at all, but this was harder. I did feel good about completing 8 full sets of 5 DB CL, 5 DB PR without missing any reps. There is some good things to build on. I understand now why in this cycle things drop back to sets of 4 reps next week, then back up to 5 - 5 really is a shock. The 6-week cycle ends on sets of 6 reps, that is going to be tough. I want to see this through because I would to experience how that feels. Also, last note, R knee felt very good today, no issues, moving in the right direction.
