9:15am - 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
3x:
Jump rope, 1 minute
Primal move - crawling, into a crab, into bridges with t-spine reach, 3 mins
3x:
28kg 2H SW + Park x 3-4-5
Push-ups x 2-3-5 reps
3x:
SW 3, park, SW 3, park, SW 3, park, 2 push-ups
SW 3, park, SW 3, park, SW 3, park, SW 3, park, 3 push-ups
SW 3, park, SW 3, park, SW 3, park, SW 3, park, SW 3, park, 5 push-ups
Total reps - 36+36+36=118 2H SW with 28kg
30 push-ups
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:25am- Training session - superset jump rope w Ground Force Method, superset 28kg 2H SW HSP w push-ups3x:
Jump rope, 1 minute
Primal move - crawling, into a crab, into bridges with t-spine reach, 3 mins
3x:
28kg 2H SW + Park x 3-4-5
Push-ups x 2-3-5 reps
3x:
SW 3, park, SW 3, park, SW 3, park, 2 push-ups
SW 3, park, SW 3, park, SW 3, park, SW 3, park, 3 push-ups
SW 3, park, SW 3, park, SW 3, park, SW 3, park, SW 3, park, 5 push-ups
30 push-ups
10:00am - Complete
5:30pm - Kinetics rehab session
Notes - Solid day. Feeling pretty good though I did get some discomfort in my L oblique a few hrs after this session, and it got worked a bit in the rehab session as well through working on my lats. Thinking about this, did 24kg 2H SW for 108 reps on Friday, definitely did a few things this weekend, and today did 28kg 2H SW for 118 reps. Maybe doesn't seem like a big jump per se but perhaps for the level of training I have been doing, this was a decent jump. Going to cycle back down to the 24kg for Wednesday's swing session and re-evaluate. This all felt good but I need to pay a lot of attention to how I respond to the training stimulus these days, and this seems like the right thing to do. All around though, some good things happening and I just need to keep at this. I am little shocked honestly at how strong I feel lately despite not really doing a ton of work in my mind. And my body comp seems pretty good too. I think the walking consistently is really helping things.
5:30pm - Kinetics rehab session
Late evening - Indian Clubs, 5 minutes
Notes - Solid day. Feeling pretty good though I did get some discomfort in my L oblique a few hrs after this session, and it got worked a bit in the rehab session as well through working on my lats. Thinking about this, did 24kg 2H SW for 108 reps on Friday, definitely did a few things this weekend, and today did 28kg 2H SW for 118 reps. Maybe doesn't seem like a big jump per se but perhaps for the level of training I have been doing, this was a decent jump. Going to cycle back down to the 24kg for Wednesday's swing session and re-evaluate. This all felt good but I need to pay a lot of attention to how I respond to the training stimulus these days, and this seems like the right thing to do. All around though, some good things happening and I just need to keep at this. I am little shocked honestly at how strong I feel lately despite not really doing a ton of work in my mind. And my body comp seems pretty good too. I think the walking consistently is really helping things.
