7:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 45 minutes (some extra mobility work)
8:15am - 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)
Crawling, 1 minute
24kg TGU, 1/1 to the knee
24kg GSq, 6
8:15am - 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
8:30am - Training session - DB 28kgs FSQ
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
8:30am - Training session - DB 28kgs FSQ
Crawling, 1 minute
24kg TGU, 1/1 to the knee
24kg GSq, 6
Hanging from porch overhang, 30 secs, x 3
6x:
DB 28kgs FSQ, 4
24 reps
6x:
DB 28kgs FSQ, 4
24 reps
DB 28kgs farmer carry, 1 minute
9:00am - Complete
Notes - Excellent training day. Those DB FSQs with 28kgs are no joke - it a PR on it today, which is great. R side is tight, shoulder, elbow, but after training today I had an appointment with my body worker who is great and that helped out tremendously. Just need a bit more recovery work, need to get back into the drills I was doing for several weeks to loosen up tight hips as that helped a ton but I have not gotten that mob work done in over a week. I am deficient there and need to step it up. Also feeling like I could slow down a bit on eating everything in sight, and focus on leaning up a bit more the next few weeks. Will talk to Kevin about what types of assistance work might help for off days. I think 1H SW would be good which Kevin suggested, will try to get some of those in on my off days for a little extra boost, probably just 100 SW with the 24kg, nothing too major or taxing.
Notes - Excellent training day. Those DB FSQs with 28kgs are no joke - it a PR on it today, which is great. R side is tight, shoulder, elbow, but after training today I had an appointment with my body worker who is great and that helped out tremendously. Just need a bit more recovery work, need to get back into the drills I was doing for several weeks to loosen up tight hips as that helped a ton but I have not gotten that mob work done in over a week. I am deficient there and need to step it up. Also feeling like I could slow down a bit on eating everything in sight, and focus on leaning up a bit more the next few weeks. Will talk to Kevin about what types of assistance work might help for off days. I think 1H SW would be good which Kevin suggested, will try to get some of those in on my off days for a little extra boost, probably just 100 SW with the 24kg, nothing too major or taxing.
