7:25am - 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
7:40am -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
24kg 2H SW, 10
16kg BUP, 1/1
12kg tempo presses, 5/5
12kg tempo presses, 5/5
DB CL, DB PR 24kgs complex, 4 DB CL, 4 DB PR, as many sets as possible, 20 minutes
13 sets
Totals 52 DB CL, 52 DB PR - PR (46/45 last week)
2H SW 24kg, 20, x 2
8:20am - Complete
Notes - Pushing forward here. Huge weekend in Seattle culminated by an amazing Seahawks victory Green Bay. I was out all weekend, didn't get much sleep for the last couple of nights but it's ok. I felt pretty good this morning, all things considered, Was focused through my warm ups, and the results for the training session speak for themselves as does the programming Kevin has me on. As planned, dropping down to sets of 4 reps from 5 reps last week, I was able to set another PR and do so in very strong fashion with good technique. 13 sets, pacing was very good, first 4 sets completed in just over 5 minutes, next 4 sets took just over 6 minutes, last 5 sets were done in a little under 8 minutes. This is a very solid improvement over a couple of weeks ago with the same work set, which was way harder than this. Yes, the last rep on the presses was tough to get on the L side, particularly the last one, and I was close to failure but didn't have to go all the way to 100% effort to get the rep. Got though the sticking point but pushing my feet harder into the ground, tightening the glutes, squeezing the bells. I experimented a little bit the last two weeks with some eye movements, looking up initiating the press and then immediately looking back down straight to the horizon, but I felt like it gave me too much back lean, I wasn't able to control that as much as I wanted. So I dropped that this week and just focused on other technique aspects, mainly pushing feet to the floor and pressing from the lats. Really pleased with the result here.
