7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes (some extra lacrosse ball work)
8:00am - 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)
1/2 Knelling Bent Press, 16kg, 5/5
24kg TGU, 1/1 to the knee
8:00am - 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
1/2 Kneeling Windmill stretch, 5/5
Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:25am - Training session - PPR 32g, DB SL DLs 24kgs
1/2 Kneeling Windmill, 16kg, 5/51/2 Kneeling Windmill stretch, 5/5
Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:25am - Training session - PPR 32g, DB SL DLs 24kgs
1/2 Knelling Bent Press, 16kg, 5/5
24kg TGU, 1/1 to the knee
24kg 2H SW, 10
24kg PPR, 5/5
24kg PPR, 5/5
5x superset:
32kg PPR, 4/4 (up from 3/3 last week)
24kgs DB SLDLs, 3/3
24kgs DB SLDLs, 3/3
32kg 2H SW, 10
24kgs DB farmer carries, 1 minute
32kg farmer carry, 1 minute, 1/1
24kgs DB farmer carries, 1 minute
32kg farmer carry, 1 minute, 1/1
9:00am - Complete
Notes - Solid work today. Was feeling a bit tight, particularly in the R quad, hip, glute, inner thigh as well, and tried for some time to get stretched out. Going to keep working on some hamstring stretches as well. R pec was tight going through the warm up but arm bars, windmills and the bent press helped mobilize the area as well. Stuff with the L shoulder and forearm that I was working through last week just a bit and watching was completely gone oddly enough. So I suppose the point is, stuff is moving around here, not a surprise given the influx of practicing various new movements. Felt pretty good power on most of the PPR reps with the 32kg, added volume this week didn't seem to have much of an impact, I will bump up to 6 sets next week. SLDLs did feel a lot more solid which was good. Liking these farmer carries that are added on at the end. I could push them a lot harder but wanting to stay with relatively short durations for now and build slowly.
Notes - Solid work today. Was feeling a bit tight, particularly in the R quad, hip, glute, inner thigh as well, and tried for some time to get stretched out. Going to keep working on some hamstring stretches as well. R pec was tight going through the warm up but arm bars, windmills and the bent press helped mobilize the area as well. Stuff with the L shoulder and forearm that I was working through last week just a bit and watching was completely gone oddly enough. So I suppose the point is, stuff is moving around here, not a surprise given the influx of practicing various new movements. Felt pretty good power on most of the PPR reps with the 32kg, added volume this week didn't seem to have much of an impact, I will bump up to 6 sets next week. SLDLs did feel a lot more solid which was good. Liking these farmer carries that are added on at the end. I could push them a lot harder but wanting to stay with relatively short durations for now and build slowly.
