8:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
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)
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 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:45am - 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
8:45am - Training session - DB CL, DB FSQ 24kgs complex, 20 minutes
24kg GSq, 5
24kg 2H SW, 10
DB CL, DB FSQ, 24kgs complex, 5 DB SW, 5 DB FSQ as many sets as possible, 20 minutes
11 sets
Totals 55 DB CL, 55 DB FSQ (up from 4/4 x 12, 2/2 x 1 50/50 total last week) (PR)
24kg 2H SW, 10, x 2
24kg 2H SW, 10, x 2
9:15am - Complete
Notes - Felt great today. Slept in a bit, well rested. Overhead mobility was in good shape again, keep checking this through the arm bars, TGUs, I like the improvements I am seeing and feeling. I want to keep this up so I can move to trying to learn some new movements like the windmill, bent press, and jerk which are going to demand that I keep developing and improving my thoracic mobility. This was a clear need for improvement throughout my SFG weekend and I feel that I have been making some real good progress. It's interesting I have not been snatching, I do think snatching can be a challenge in tightening me up. A key test will be to try and incorporate some snatching as appropriate in the next cycle and try to continue this mobility progress. In any event, got into the training today and was able to achieve yet another PR. Man. I had 30 seconds left at the end and had an opportunity for a few more reps, but made a mental note to leave something in the tank especially as I had just nailed some good reps on my 11th set. Save something for another day. I love training this way.
Notes - Felt great today. Slept in a bit, well rested. Overhead mobility was in good shape again, keep checking this through the arm bars, TGUs, I like the improvements I am seeing and feeling. I want to keep this up so I can move to trying to learn some new movements like the windmill, bent press, and jerk which are going to demand that I keep developing and improving my thoracic mobility. This was a clear need for improvement throughout my SFG weekend and I feel that I have been making some real good progress. It's interesting I have not been snatching, I do think snatching can be a challenge in tightening me up. A key test will be to try and incorporate some snatching as appropriate in the next cycle and try to continue this mobility progress. In any event, got into the training today and was able to achieve yet another PR. Man. I had 30 seconds left at the end and had an opportunity for a few more reps, but made a mental note to leave something in the tank especially as I had just nailed some good reps on my 11th set. Save something for another day. I love training this way.
