Wednesday, April 1, 2015

4/1/15 Wednesday April 1, 2015 (DB 28kgs FSQ - PR)

6:35am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 20 minutes

6:55am - 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, 3/3

7:10am - Training session - DB 28kgs FSQ

2x:
Crawling, 1 minute
24kg TGU, 1/1 to the knee
24kg GSq, 6

6x:
DB 28kgs FSQ, 5

30 reps (up from 6 x 4 last week)

28kg farmer carry, 1 minute, 1/1

Hanging from porch overhang, 30 secs, x 3

7:45am - Complete

Notes - Excellent training session.  Felt very good.  Strong work today, great squats.  The squat is a good movement for me and I feel like sometimes my body just wants to squat.  As I am writing this mid morning, R forearm and elbow are a bit tight, not necessarily a surprise as this is pretty heavy work and there is some intensity on  the grip in the front squat for sure.  Will work on some mobility and soft tissue work tonight.