7:25am - Pain Free drills, focus on the Hip Series - 30 minutes
7:55am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
8:25am - 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 TK Bent presses, 3/3
24kg TGU, 1/1 to the knee
7:55am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
8:25am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:40am - Training session - PPR 32g, DB SL DLs 24kgs
16kg TK Windmill drill, 5/5Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:40am - Training session - PPR 32g, DB SL DLs 24kgs
16kg TK Bent presses, 3/3
24kg TGU, 1/1 to the knee
24kg 2H SW, 10
24kg PPR, 5/5
24kg 2H SW, 10
24kg PPR, 5/5
24kg 2H SW, 10
24kg GSq, 3
6x superset (up from 5x last week):
32kg PPR, 5/5
24kgs DB SLDLs, 3/3
32kg 2H SW, 10
24kgs DB SLDLs, 3/3
32kg 2H SW, 10
32kg farmer carry, 1 minute, 1/1
24kgs DB farmer carries, 1 minute
24kgs DB farmer carries, 1 minute
9:30am - Complete
Notes - Excellent day. Was very tired, burned the midnight oil all week, and woke up a bit late due to an alarm issue and the change in daylight savings time I think. In any event, was pretty tight in the hamstrings and hip, sure this is directly attributable to sprinting on Saturday. Took some extra time to try and mobilize my hips and ankles, and felt good by the time I got going. Worked windmills make in as well as bent presses, felt pretty good, particularly the windmills, as I felt a good stretch on my low back. Was a strong day on the push presses, got up to 6 sets of 5s, which is a good workload. Good training day all around. This is turning into a productive cycle which is excellent.
Notes - Excellent day. Was very tired, burned the midnight oil all week, and woke up a bit late due to an alarm issue and the change in daylight savings time I think. In any event, was pretty tight in the hamstrings and hip, sure this is directly attributable to sprinting on Saturday. Took some extra time to try and mobilize my hips and ankles, and felt good by the time I got going. Worked windmills make in as well as bent presses, felt pretty good, particularly the windmills, as I felt a good stretch on my low back. Was a strong day on the push presses, got up to 6 sets of 5s, which is a good workload. Good training day all around. This is turning into a productive cycle which is excellent.
