7:20am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes (some extra soft tissue work)
8:05am - 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)
8:05am - 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
Hold 16kg behind back with 2H, sink bell to floor, neck stretch, open up thoracic spine, 2 mins
8:20am - Training session - DB SW, 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
Hold 16kg behind back with 2H, sink bell to floor, neck stretch, open up thoracic spine, 2 mins
8:20am - Training session - DB SW, DB FSQ 24kgs complex, 20 minutes
24kg GSq, 5
24kg 2H SW, 10
DB SW, DB FSQ, 24kgs complex, 6 DB SW, 6 DB FSQ as many sets as possible, 20 minutes
11 sets
Totals 66 DB SW, 66 DB FSQ (PR) (last week, 5/5 x 12, 60/60)
24kg 2H SW, 10, x 2
24kg 2H SW, 10, x 2
8:50am - Complete
Notes - Another PR. First time for 6 rep sets, I was ready for this. Got a decent night of sleep, woke up feeling a bit tight on the R side, not surprised, this usually is the case from heavy pressing days (Monday), I just need to stay focused on mobility work. Took some extra time to do some soft tissue work on the foam roller and with the lacrosse ball, and did some extra work on the thoracic area, and really felt ready to go for the main training session. The reps today were very strong, consistent, I was definitely gassed at the end and had to take a walk to get my breathing back. Really proud of this effort, great capstone for this combo working on the lead up to this training session in week 6. Final session of the 6 week cycle on Friday, DB CL into DB FSQ, looking forward to it. I have to travel to Spokane tomorrow for work, coming back late Friday afternoon and then I will hit this session. Key will be to try and get some decent recovery in between now and then.
Notes - Another PR. First time for 6 rep sets, I was ready for this. Got a decent night of sleep, woke up feeling a bit tight on the R side, not surprised, this usually is the case from heavy pressing days (Monday), I just need to stay focused on mobility work. Took some extra time to do some soft tissue work on the foam roller and with the lacrosse ball, and did some extra work on the thoracic area, and really felt ready to go for the main training session. The reps today were very strong, consistent, I was definitely gassed at the end and had to take a walk to get my breathing back. Really proud of this effort, great capstone for this combo working on the lead up to this training session in week 6. Final session of the 6 week cycle on Friday, DB CL into DB FSQ, looking forward to it. I have to travel to Spokane tomorrow for work, coming back late Friday afternoon and then I will hit this session. Key will be to try and get some decent recovery in between now and then.
