Friday, February 27, 2015

2/27/15 Friday February 27, 2015 (KB aerobics, 24kg/20kg, CL/PR/SQ/SN, 20 mins)

5:55am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

6:25am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

6:40am - Training session - KB aerobics, 24kg/20kg, CL/PR/SQ/SN, 20 mins

24kg TGU, 1/1
24kg GSq, 3

24kg CL, PR, SQ, SN, 1/1 (warm up)

KB aerobics - 24kg, 20kg bell, alternating sets, CL/PR/SQ/SN, 20 minutes

16 sets total each arm (8 sets 24kg, 8 sets 20kg alternating between each bell at an even pace, cleaning from the ground to start each arm in each set)

24 kg / 20 kgs DB farmer carry, 1 minute, x 2 (switch sides)

7:15am - Complete

Notes - Excellent day.  Body feels way, way better after a rest day and the deep tissue massage.  Exactly what I needed to do.  This training session really feels like a tonic, almost like not doing enough work but I am rolling with it.  I need to make sure my mobility is dialed in any way and I feel these movements really help with that.  Particularly felt really good today with the overhead presses, those were very strong, really getting the push from the lat, keeping the shoulder packed and down.  Felt really good.

2/26/15 Thursday February 26, 2015 (KB warmup)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes

7:15:am - 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

7:30am - Complete

Notes - Very light day.  Best thing about this day was the deep tissue massage I had later in the morning, which did wonders (I am writing this Friday evening). I really needed that and was glad to be able to fit that into the schedule.  Was very, very tight on the R side scalenes connecting the neck to the trap, and pec, and really got those worked over by my therapist.  It was a huge help.