6:45am - in Spokane, Original Strength (rolling, cross lateral, rocking, neck nods, crawling)
7:15am - 30 minute walk
Back in Seattle
4:35pm - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes
4:50pm - 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)
7:15am - 30 minute walk
Back in Seattle
4:35pm - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes
4:50pm - 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
5:05pm - 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
5:05pm - Training session - DB CL, DB FSQ 24kgs complex, 20 minutes
24kg 2H SW, 10
DB CL, DB FSQ, 24kgs complex, 6 DB CL, 6 DB FSQ as many sets as possible, 20 minutes
12 sets
Totals 72 DB CL, 72 DB FSQ (up from 5/5 x 13, 65/65 total last week - PR)
24kg 2H SW, 10, x 2
24kg 2H SW, 10, x 2
5:35pm - Complete
Notes - And so ends the 6 week cycle, and talk about leaving it on a high note - another PR. Just some awesome stuff, this has been an incredibly productive run of training for me. My technique in some major lifts is better, my grip strength is better, I have put on some real size, forearms, arms, glutes, quads, and I think conditioning even benefited giving the timed nature of this cycle with the AMRAP for 20 minutes (did not let form suffer just for reps though). Next week is going to be some Simple and Sinister with the 24kg bell, a recovery week, looking forward to it and then working with Kevin to design the next training block.
Notes - And so ends the 6 week cycle, and talk about leaving it on a high note - another PR. Just some awesome stuff, this has been an incredibly productive run of training for me. My technique in some major lifts is better, my grip strength is better, I have put on some real size, forearms, arms, glutes, quads, and I think conditioning even benefited giving the timed nature of this cycle with the AMRAP for 20 minutes (did not let form suffer just for reps though). Next week is going to be some Simple and Sinister with the 24kg bell, a recovery week, looking forward to it and then working with Kevin to design the next training block.
