7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 50 minutes (extra work on hips, R shoulder)
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)
24kg TGU, 1/1
24kg GSq, 3/3
5x:
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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4
8:25am - Training session - DB 28kgs FSQ, 1H SW 24/36/32
2x:Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
16kg TK windmill drill, 4/4
8:25am - Training session - DB 28kgs FSQ, 1H SW 24/36/32
24kg TGU, 1/1
24kg GSq, 3/3
5x:
DB 28kgs FSQ, 3 (PR)
4x:
24kg 1H SW, 5/5
36kg 1H SW, 5/5 (PR)
32kg 1H SW, 5/5
60 SW L, 60 SW R - 120 total
4x:
24kg 1H SW, 5/5
36kg 1H SW, 5/5 (PR)
32kg 1H SW, 5/5
60 SW L, 60 SW R - 120 total
24kg farmer carry, 1 minute, switch sides, 1 minute
32/36kg farmer carry, 1 minute, switch sides
32/36kg farmer carry, 1 minute, switch sides
8:55am - Complete
Notes - Was certainly tight to start. R shoulder, R hip mainly but really spent some time mobilizing things, and ultimately felt good warming up and got right into the lifts. There are some training sessions where things just "feel right" and this was one of them. I really needed some time off of some overhead lifts today, getting back to squatting, which really just seems to set my shoulders back and down into a very good position. The double lifts are good for me as well as I think I still battle some asymmetry stuff with single bell lifts. But it's all good, I need to work on everything. It did feel great to squat though, very strong, and the 1H heavy swings were just awesome, such a great compliment to the DB FSQ. I focused on staying tight, not letting the bell take me for a ride, and these were strong reps. A couple of small PRs today as I don't believe I had really done any real volume of reps ever with DB 28s in the FSQ, nor had I really done many 1H SW reps with the 36kg. I can only remember swinging it 1H once, and that was something like 8 or 9 months ago on a day that I sustained an injury last May or early June. So this was just a night and day feeling today and I am very appreciative to experience it. Looking forward to where things go next, I think Kevin is going to start teaching me the KB Jerk on Friday and I am pumped.
Notes - Was certainly tight to start. R shoulder, R hip mainly but really spent some time mobilizing things, and ultimately felt good warming up and got right into the lifts. There are some training sessions where things just "feel right" and this was one of them. I really needed some time off of some overhead lifts today, getting back to squatting, which really just seems to set my shoulders back and down into a very good position. The double lifts are good for me as well as I think I still battle some asymmetry stuff with single bell lifts. But it's all good, I need to work on everything. It did feel great to squat though, very strong, and the 1H heavy swings were just awesome, such a great compliment to the DB FSQ. I focused on staying tight, not letting the bell take me for a ride, and these were strong reps. A couple of small PRs today as I don't believe I had really done any real volume of reps ever with DB 28s in the FSQ, nor had I really done many 1H SW reps with the 36kg. I can only remember swinging it 1H once, and that was something like 8 or 9 months ago on a day that I sustained an injury last May or early June. So this was just a night and day feeling today and I am very appreciative to experience it. Looking forward to where things go next, I think Kevin is going to start teaching me the KB Jerk on Friday and I am pumped.
